Discover Top Posts Tagged with #raincitysc

New [SC] Just Sweat Fridays!

A bit delayed getting this out as multiple coaches got floored by a bug (some covid, some not) but better later than never!

Friday classes are here! 7AM / 12:00PM / 5:15PM

A ~45 minute class focusing on the basics of conditioning and developing your aerobic and anaerobic engine via a variety of interval based workouts. Movements will primarily focus on cyclical machines (row, ski, bike) as well as some bodyweight and plyometrics (jumping, running), and some basic lightweight functional fitness movements (battle ropes, sleds, slam balls, etc).

Attending this class also includes open gym access before or after to encourage athletes to come in and make up any missed strength or skill work from the week, and then hop into class so you don’t have to sweat alone. Or, if you’ve hit all the workouts that week, come in and flush it out then do a little foam rolling / mobility work after.

#raincitynews #raincityprogram #raincityfeature #raincitysc

Holiday Schedule & Programming

A reminder that the schedule will have a bunch of changes over the next couple weeks during the holidays! To view the changes check your ZP app or head to www.rncty.ca/schedule

Friday Dec 24th

12 Days of Christmas round 2!

9AM [FF] 12 Days (90min)

10:30AM [FF] 12 Days (90min)

Note: you can book in advance (now) for [FF] Special Event classes

Dec 25 & 26th

Closed for the holidays & some renovation / upgrades / touch-ups

Mon Dec 27 - Thurs Dec 30th

Regular Schedule

Friday Dec 31st

9AM [FF] Team WOD

10AM [FF] Team WOD

11AM [SC] JUST SWEAT

Jan 1

Closed

Jan 2

Back to regular schedule :)

Programming During the Holidays

Your new ‘full’ cycle begins January 10th for both [FF] & [SC] programs - so during the break we’ll just follow some basic progressions and have some fun with some of our popular ‘strongman’ days every week!

[FF] Program

We’re going to do a little 3 week simple 5x5 block of some Front Squats, Shoulder to Overhead, Sumo Deadlifts and a Strongman day! Nothing fancy but we will build through the movements each week :)

[SC] Program

We’ll be doing 3 weeks of progressing through DB Bench Press + Lunges, then Prone Rows & Sumo Deadlifts! Nothing too fancy and we’ll increase load or reps each week for 3 weeks before starting a full new block Jan 10th.

[OLY] Program

The oly program and classes will be on hold until the new year.

Check what’s coming up: www.rncty.ca/wod

#raincityschedule #raincityprogram #raincitynews #raincityff #raincitysc

Schedule Update & Programming Shift

Your [FF] workouts will be shifting by a day in order to ensure everyone get’s a variety of strength work in if you’re always attending the same days :)

The Monday - Thursday workouts have shifted by a day. So if you’ve been following any specific days of the program consistently (ie Thursday Squats) make sure you take note to where it’s moved to! Remember, if you can’t make it in for that day you can come in Friday or during any [FF] Access block to make up the programmed strength work :)

[FF] Cycle details: https://rncty.news/post/663148881936269312/new-ff-cycle-begins

Schedule Updates

A few minor tweaks as we move into the holidays... these all take effect Nov 15 alongside the programming shift.

Raincity Barbell Club class on Sundays @ 11AM remain open to all athletes of all levels until the Raincity Weightlifting Classic!

7AM [FF] Classes on Tuesdays & Thursdays will now be replaced by [SC] LIFT+SWEAT due to low attendance

FF Athletes are welcome to join the [SC] Class OR signup for [FF] Access to complete the days workout themselves

The [SC] JUST SWEAT Class at 11AM on Saturdays will give [FF] athletes the option to complete either the FF team WOD of the day OR the [SC] variation.

This is a GREAT class to ‘bring a buddy’ in to try Raincity out :) First [SC] class is free!

We’ve added a second [SC] STRENGTH+SWEAT class on Sundays at 11:00AM

Open gym has been bumped back 30 minutes

#raincitynews #raincityprogram #raincityff #raincitysc #raincityschedule

Sept Schedule Updates

A few minor updates to the schedule!

[FF] SCHEDULE UPDATES

[FF] Olympic Lifting is back Saturdays @ 11AM! Read more: https://www.raincityathletics.ca/classes/ff-olympic-lifting

Sunday morning [FF] Classes are now [SC] STRENGTH+SWEAT Any [SC] class that does not coincide with an [FF] class will always be open to all [FF] memberships as well. [SC] Classes do NOT require an OnRamp - so this is a great BRING A BUDDY class :)

Coach KatieN is now in the schedule! Come lift with our latest addition to the team on Tuesdays @ 4PM, Thursdays @ 12PM, or Thursdays 4PM [SC] LIFT+SWEAT.

[SC] STRENGTH & CONDITIONING UPDATES

At launch these classes will be included with all [FF] memberships, but due to COVID space limitations we will be capping these classes at 8 people. These classes are GREAT for beginners and those new to exercise (no OnRamp required) so feel free to bring a friend (first class is free) and join them!

LIFT + SWEAT Tuesday & Thursdays @ 6AM & 4PM

STRENGTH + SWEAT Sundays @ 10AM

Read about each class and what you can expect: www.rncty.ca/sc

If the classes constantly fill up with [FF] members trying to avoid the FF workout of the day - we will limit attendance to by request only (new athletes, injuries, etc).

[SPRT] ACCESS SCHEDULE UPDATES

Since the [SC] Program will be taking up space on the OG during [SPRT] Access, we are bringing back our ‘Off Peak’ or ‘Daytime’ Sport Access!

Remember [SPRT] memberships also have access to [FF] Access & Open Gym (not pictured)

NOTE: these time slots MAY be removed sporadically based on coach availability, but they will always be removed at least 4 days prior (before you can book) and it should be rare - but please always check / reserve in Zenplanner to ensure the doors will be open.

#raincityschedule #raincitynews #raincitysc #raincityff #raincitysprt #raincitysport

[SC] Classes are Coming Back!

Our popular Strength & Conditioning program is finally making a comeback!

At launch these classes will be included in all [FF] memberships - though that is subject to change based on attendance. These classes are much SMALLER group & focused more on beginners (who haven’t completed an OnRamp) looking to focus on the basics.

From: www.rncty.ca/sc

WHAT DO YOU DO IN IT?

The title of each S&C class can give you an idea of what to expect:

ALL CLASSES include…

A focus on teaching proper mechanics of each movement and/or finding an appropriate modification for your skill level

Measurable results to help you develop your strength & conditioning #gains week to week via our mobile app

SWEAT Classes include…

A guaranteed sweatfest! A mixed bag of short bursts of high intensity or long and sweaty primarily focusing on monostructural work (see cardio: run / row / skip / bike) while still utilizing full body and functional tools & movements.

STRENGTH Classes include

A variety of functional bodybuilding techniques utilizing kettlebells, dumbbells and more…

LIFT Classes include

Everything from STRENGTH plus…

Barbells and powerlifting variations of back squats, deadlifts, presses as well as other strongman strength tools like sandbags, yokes, farmer handles and more…

THE CLASSES

[SC] LIFT+SWEAT classes will be capped at 8 people per class - ensuring all the attention beginners need!

[SC] STRENGTH + SWEAT classes will always be open to all [FF] memberships and make for a great ‘bring a buddy’ class to try out!

[SC] JUST LIFT classes will remain on hold for now.

#raincitysc

Trending Tags

Recently Viewed Tags

#raincitysc