Programs

HYROX

Race-specific group classes built for the HYROX format: run, push, pull, carry, repeat. It's the one program with no On-Ramp required, so it doubles as our free trial, no experience needed.

What to expect

• The format: Two race-style classes a week pairing running intervals with functional stations: sled push/pull, wall balls, burpee broad jumps, farmers carries, rowing and SkiErg, with coached pacing through every transition.
• Structured programming: we don't do more for the sake of more — every Raincity program follows a structured, long-term progression, so the work builds toward race day instead of just piling up.
• Sunday [HRX] Strength & Conditioning: A barbell-free, [SC]-style class at 9 & 10 AM, also open to free trials.
• Free trial classes: Mondays @ 6 PM, Thursdays @ 7 PM, and Sundays @ 9 & 10 AM.
• Best for: Anyone training for a HYROX race, or who just loves the format.

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.

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 [HYROX] 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.

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.