post jan 5 Sound Proofing a Gym - The Story of the Raincity Floor
fifteen years of trying to solve gym vibration (NOT noise). turns out prep beats complexity. level the concrete, glue your underlay strips, screw it all down.
Lessons learned, and a path forward from the CF3 President
the cf3 president on what went wrong in 2025 and what's next. clearer roles, better funding alignment, standardized event sanctioning.
post aug 30 Jonah's Journey with Raincity Athletics
jonah came in after a brain tumour and rebuilt motor control with a barbell. he passed in july 2025. his resilience is the thing we keep.
post oct 16 Growing Functional Fitness in Canada; a Vision for the Future
functional fitness is a sport, crossfit is a brand. a vision for getting it into canadian schools with proper standards for movement, judging, and coaching.
Remember We Do This For Fun
winning matters, but burning out chasing it doesn't help anyone. treat the comp like another workout and have actual fun. that's the whole game.
post may 16 Why Supporting Local is More Important than Ever
small businesses don't just sell stuff, they care about the community. wear their gear, tag them, send referrals, give honest feedback. it's a two-way street.
post oct 25 IF3 World Championships & The Raincity Community
the if3 world championships, and what raincity showed up looking like.
post jun 2 The Return to Training - Coach Liz
raincity reopens june 1 after six weeks closed. two classes a week to start, tempo strict work, lower volume. coming back smart beats coming back hard.
post sep 17 The 'Why' of our Group Class Training Programming
structured but not boring, functional movement at relative intensity. progressive over time, NOT max effort every day.
post sep 17 Why Raincity Athletics is no longer a CrossFit® Affiliate
raincity dropped its crossfit affiliation to own the brand direction. functional fitness is still the work, just without the licensing fee. registering as a weightlifting, powerlifting, ff club instead.
The Thing About Cardio...
the body runs on three energy systems. phosphagen for short and brutal, glycolytic for the middle burn, oxidative for the long stuff. train them all.
post feb 26 The 'How' of our Group Class Training Programming
how raincity actually builds its group class programs. six steps, coach feedback in, constantly varied but NOT random. log your results so we can program for you.
post oct 12 The Top 3 Things That Can Save the CrossFit Games
the games are a televised pro sport now and can't run on volunteer labor. pay the judges, be transparent about events, prioritize athlete safety. three things, fix them.
Effective Exercise Simplified
the body adapts fast, so the work has to keep getting harder. heavier, more reps, something. otherwise you plateau.
Size Doesn’t (Always) Matter
getting stronger doesn't ruin your wardrobe, it just changes the math. squat went 195 to 240, deadlift 215 to 295 in seven months. body comp over jean size.