Raincity Athletics
First Class Free
Athlete pressing a barbell overhead
Home / Programs

Programs

Group programs for new athletes through to the high-skill crowd. Everyone starts with On-Ramp, then settles into the classes that fit their goals.

Group Programs

On-Ramp → [SC]
On-Ramp → [FF]
+ HYROX

Three group programs and one starting line. On-Ramp gets you confident with the movements, [SC] brings the barbell to group classes safely, and [FF] is the full high-skill experience.

01 — New athletes

On-Ramp
to SC & FF

Our On-Ramp programs are for new athletes joining Raincity Athletics. They're there to ensure athletes are comfortable with all movements required to join our [SC] and [FF] programs. Sessions are done one-on-one (or 2-on-1 with a friend for 15% off). Our coaches work with you to find the appropriate levels and loads of the movements we commonly perform in group classes.

Our [SC] On-Ramp is 3 private training sessions, perfect for those new to the barbell movements or anyone looking to touch up while getting back into their fitness routine.

On the barbell
  • Back Squat
  • Front Squat
  • Deadlift (conventional & sumo)
  • Strict Press & Push Press
  • Bench Press
Mixed modal & gymnastics
  • Kettlebell Swings (russian & american)
  • Dumbbell Snatch
  • Skipping (single & double unders)
  • Strict Pullups (foot assisted / banded / strict)
  • Pushups (hands elevated / banded)
  • Box jumps
  • Burpees of all varieties

Our [FF] On-Ramp can be purchased as a single 6-session On-Ramp (which includes the [SC] On-Ramp) or as a standalone 3-session upgrade once an athlete has adequate barbell experience.

On the barbell
  • Clean (hang / power / squat)
  • Snatch (hang / power / squat)
  • Jerk (push / split)
Mixed modal & gymnastics
  • Kipping / beat swings
  • Kipping pullups
  • Toes to ring / bar
  • Handstand pushups / holds
View pricing → Contact us
Coach working one-on-one with a new athlete
02 — [SC]

Strength &
Conditioning

The [SC] Strength & Conditioning program is for 90% of the Vancouverites out there. It's perfect for someone looking to get in the gym 2–4× a week who doesn't want to do the high-skill gymnastics or Olympic lifts.

Includes everything from the [FB] program, plus:

  • Strength includes: Powerlifting & barbell strength work (squat, deadlift, press, etc).
  • Strength does NOT include: Olympic lifting or high-skill gymnastics.
  • Workouts include: Mixed-modal conditioning pieces utilizing kettlebells, dumbbells, plyo boxes, medicine balls, rings, pull-up bars and more.
  • Workouts do not include: barbells or high-skill gymnastics.
On Mondays & Fridays
  • A structured strength component focusing on the powerlifts (squat, deadlift, press) and accessory work
  • A mixed-modal conditioning piece that does NOT utilize a barbell
  • May include a cooldown or mobility piece
On Wednesdays
  • Expect to move in different ways! We love to integrate programming from programs like 'Knees Over Toes Guy', Marcus Filly 'Functional Bodybuilding' and more.
  • A ~20–30 minute mixed-modal sweat fest utilizing kettlebells, dumbbells and more
  • Workout options always include both dumbbell or barbell variations so all levels can safely get their sweat on
  • May include an additional cool-down and accessory or mobility work
7 days / week
  • 90-minute blocks during peak times & 120-minute blocks during off-peak times
  • Use it to do your own thing OR to make up a missed workout
  • Does NOT include unattended facility access — that's limited to [FF] memberships only
[SC] membership → [SC] schedule
Athletes on the air bikes during a conditioning piece
03 — [FF]

Functional
Fitness

Our [FF] Functional Fitness program is our top-level group class, designed for those hitting the gym more than 3–4 days a week and wanting to master the higher-skill Functional Fitness movements.

It includes everything from the [SC] program, as well as the Olympic lifts (clean & jerk / snatch) and high-skill gymnastics like kipping pull-ups, toes to bar, muscle-ups and rope climbs. Classes are constantly varied with medium- to high-intensity workouts ranging from 2–42 minutes long.

Athletes are required to have 6+ months of CrossFit or Functional Fitness experience, OR complete our 6-session [FF] On-Ramp.

Includes everything from the [SC] program, plus:

  • Strength includes: Olympic lifts — snatch, clean, split jerk.
  • Skills include: High-skill gymnastics like toes to bar, rope climbs, muscle-ups, handstands.
  • Workouts include: Huge variety in duration, intensity, and type.
  • Follows 4–8 week cycles focusing on progression in high-skill barbell or gymnastics work
  • Class format varies — may or may not include a strength / skill component, or just be longer conditioning pieces
  • Barbells are included in the mixed-modal conditioning work
  • Includes high-skill gymnastics and barbell in both the strength / skill and conditioning portions
[FF/SC] Group Classes
  • No strength component — just big, long sweaty chipper-style or interval-based workouts including a wide variety of all movements, skills and equipment
Throwdown
  • 90-minute throwdown class hitting all the high-skill, high-volume movements
  • Minimum 12 months & 3 days / week consistent attendance to be eligible
  • 60 minutes focusing exclusively on the barbell & the Olympic lifts: cleans, snatches and jerks
  • Great for athletes of every level looking to spend more time on their weightlifting technique
  • Open to all [FF] athletes
[FF] membership → [FF] schedule
Athlete locking out a barbell overhead
04 — [HYROX]

HYROX

Draft copy — placeholder

Race-specific group classes built for the HYROX format: run, push, pull, carry, repeat. Train the exact stations and pacing you'll face on race day, with the energy of the whole class behind you. A great free-trial entry point, too — no experience required.

What to expect

  • The format: Running intervals paired with functional stations — sled push/pull, wall balls, burpee broad jumps, farmers carries, rowing and SkiErg.
  • Coached pacing: Learn to pace the run and transitions so you hold strong through every station.
  • Free trial classes: Mondays @ 6 PM & Thursdays @ 7 PM.
  • Best for: Anyone training for a HYROX race — or who just loves the format.
Reserve a free class → View pricing
Running outdoors, all ages
Not sure which fits?

We'll help
you choose.

Book a consultation and a coach will point you to the right starting line — On-Ramp, [SC], [FF] or HYROX.

Book your free first class →