our programs

Group Programs

strength & conditioning [SC]

The [SC] Strength & Conditioning program brings the barbell to group classes in a safe and effective way. 3 Session Onramp or adequate barbell experience is required.

functional fitness [ff]

The [FF] Functional Fitness is our constantly varied high intensity program that includes all the bells and whistles and skills. 6 session onramp or adequate barbell experience is required.

On RaMP to SC & FF

The [FF] Functional Fitness is our constantly varied high intensity program that includes all the bells and whistles and skills. 6 session onramp or adequate barbell experience is required.

Other Programs

:Private Training [PT]

[PT] Private Training classes are the fastest way to reach your goals. Discounts available for group class members.

Individualized programming

The [PT] Individualized Programming means workouts written by a coach specifically for you and your goals. Can be standalone or combined with group classes.

family & Children Training

We also offer private training options for children and families! Contact us for more details.

individualized programming [pt]

All addon programming memberships MUST be combined with a monthly group class membership and include additional gym drop-ins to allow athletes to utilize Open Gym to complete their proscribed program from their coach.

Part-time Add on

The part time addon includes 1-2 days/week of individualized programming as well as an additional 8 days of gym access/month on top of your existing group class membership.

It’s a great option for those who are looking to fine tune some skills or weaknesses while still primarily attending one of our group class programs.

Full-time add on

The full time addon includes 2-3 days/week of individualized programming, as well as an additional 12 days of gym access/month on top of your existing group class memberships.

It’s a great option for those with specific high-performance goals or recovering from or working around major injuries.

programming only

We offer our full time programming only option for athletes with high performance goals who are heading into their final weeks/months of preparation before an event, OR for athletes recovering from major injuries, who are unable to attend any form of our group class programs.

On ramp to sc & FF

Our OnRamp programs are for new athletes joining RainCity Athletics. The programs are there to ensure athletes are comfortable with all movements required to join our [SC] and [FF] programs. These sessions are done one on one (or 2 on 1 with a friend for 15% off). Our coaches will work with you to find the appropriate levels and loads of movements we commonly perform in our group class programs.

  • Our [SC] OnRamp is 3 private training sessions that are perfect for those new to the barbell movements or those who may be 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 and double unders)

    • Strict Pullups (foot assisted / banded / strict)

    • Pushups (hands elevated / banded)

    • Box jumps

    • Burpees of all varieties

  • Our [FF] OnRamp can be purchased as a single 6 session OnRamp (which includes the [SC] OnRamp) or as a standalone 3 session upgrade after 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

Strength & Conditioning programming

The [SC] Strength & Conditioning program is for 90% of the Vancouverites out there. It’s perfect for someone looking to get in the gym 2-4x / 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, pullup 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 long mixed modal sweat fest utilizing kettlebells, dumbbells and more.

    • Workout options always include both dumbbell or barbell variations to ensure all levels can safely get their sweat on

    • May includes 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

    • Can be utilized to do your own thing OR to make up a missed workout

    • Does NOT include unattended facility access times as those are limited to [FF] memberships only.

Functional Fitness programming

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

The [FF] program includes everything from the [SC] program, as well as the Olympic lifts (clean & jerk/snatch) as well as high skill gymnastics like kipping pullups, toes to bar, muscle ups, and rope climbs.

Classes are constantly varied with medium to high-intensity workouts that range from 2-42 minutes long. The classes may include a strength/skill portion with the Olympic lifts, or high skill gymnastics, or they might just be one long workout!

Athletes are required to have 6+ months of Crossfit or Funcional Fitness experience OR complete our 6 session [FF] OnRamp.

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 and may or may not include a strength / skill components or just be longer conditioning pieces

    • Barbells are included in the mixed modal conditioning work

    • Includes high skill gymnastics and barbell in both strength / skill and conditioning portion

  • [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 exlusively 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

Got questions about our programming?

We’re happy to walk you through the programming, help tailor workouts to your needs, and answer any questions you’ve got.