There have been some updates to the Zenplanner software to help ensure clients can get into classes.

Zenplanner Wait-list Update 

Not only can you now see what spot on the wait-list you’re in, but when you get in from the wait-list you will have 20 40 60 MINUTES TO CONFIRM - otherwise your spot will be offered to the next person in line!

You will get a text message from Zenplanner notifying you are in, and telling you to open the members app to confirm your spot! So make sure you’ve got an updated cell phone number in Zenplanner.

No Show Reminders

We still request that you remove yourself from any wait lists of classes that you do not plan to attend! Remember our no-show billing has been updated to only charge you if the class was full - but you will NOT get that class back. 

Please do NOT ask coaches to remove you from a class if under the 4 hour window. If the class is full, try to get someone to take your spot to avoid being billed. If the class is NOT full then you’ve got nothing to worry about, but online admins ([email protected]) have the ability to remove you under the cancellation window. 

www.rncty.ca/no-show

Check Yourself Into Your Sessions

As part of our continued effort to keep our clients as fit & safe as possible we’ll be committing to a continued ‘individual access’ schedule for the first 2 months of 2021. 

One of the major risks to group classes is multiple athletes completing the same workout at the same time. Though many gyms have shifted to an ‘open gym’ style program - by only providing one workout of the day to their clients, they are not alleviating the issue - and if anything making it worse (by not having more coach direction / assistance).

Multiple Programming Streams Available

We will be providing multiple programming streams that clients can choose to follow for the next 8 week cycle! 

We encourage you to NOT always complete that days programmed workout - instead select the primary lifts you need to work on and do your best to complete those pieces every week! 

We will make 5 days of programming visible in advance via SugarWOD - don’t hesitate to ask the coach for help or message us in slack when checking in advance! 

Full outlines can always be found via the google calendar www.rncty.ca/wod

[FF] Strength & Conditioning Program

Primary strength lifts: Deadlift, Push Press / Jerk, Front Squats 

Strength details: Volume accumulation focus - this means you’ll be doing an increased volume in those lifts at moderate to heavy weights. Starting with 6x5s at moderate loads, and decreasing the number of sets while increasing the weight week to week.  

Conditioning details: We’ll be returning to a similar format focusing on 8-16 minute conditioning pieces. Please make sure to follow all updated protocols & guidelines for completing increased respiration work during individual access.

[OLY] Olympic Lifting Programming

Cycle details: If you’re looking to improve your olympic lifts one of the most important things is consistency! This is a 3 day / week program we encourage you to follow a minimum of Day 1 & 2 consistently! These days would pair nicely with 1-3 days / week of the [FF] program as well :)

Day 1: Snatch & Back Squat  Day 2: Clean & Push Jerk / Split Jerk Day 3: Accessory lifts for Snatch & CJ

[PTG] WODSQUAD Program

This is a 3 day / week program that I (Thor) have been writing for a crew of my buddies (PTG = private training group). In the interest of spreading out what clients utilize / have access to I will be making this stream available to all [FF] memberships a well. Note: This program is written specifically for my 8-10 clients following - so adjustments may be made on a week to week basis. 

Day 1: PUSH - focusing on single leg / arm  Day 2: PULL - slow tempo deadlifts & upper body pulling  Day 3: COMBO - Dumbbell complexes for upper / lower body

[RAAH] Raincity At Home

We will be continuing to offer 7 days a week of on demand workout videos provided by NCFIT! You can even join Coach Thor for a ‘Coach Workout’ throughout the week (check schedule - they may move around) where he’ll choose a days workout & follow along with the video! 

Starting this week (based on client feedback) we will be adjusting our no-show billing policy for ALL programs including [FF] and [SPRT].

Reservation and Cancellation Windows

All remain the same:

Reservations open 3 days in advance

Reservations close 20 minutes prior to class

Cancellations cannot be made within 4 hours of the class

What’s Changed?

You will only be billed a no-show fee if the schedule class / session was fully booked 

You will NOT be given the session back 

you can reply to the ‘no-show’ email that comes 2 after class and request it back for rare occurrences

This change in protocols does not change the importance of dropping a reservation as early as possible. Please try to avoid ‘holding multiple spots’ and waiting to see how you feel. The 4 hour cancellation window is the minimum, not recommended / ideal for having your spot filled.

Some of you may have noticed a post similar to this at the top of SugarWOD a couple days last week... 

Though everyone has signed a COVID-19 waiver that states you will self assess prior to every entry, which (thankfully) allowed us to stop the ‘reply to the pre-session email’ process... but we’ve since realized that we need to keep an ACTIVE procedure of reminding our members the importance of a self assessment, as this is our single best defense to help keep everyone safe and our doors open.

Moving forward, all [FF] athletes coming in for a workout will be required to check the box in SugarWOD stating that they have taken the time to assess their current health situation and if they are experiencing cold, flu or COVID-19-like symptoms, even mild ones. 

As per our protocols, any client who chooses to stay home & isolate due to signs or symptoms will always have any relevant ‘no-show’ fees waived - so don’t stress that - but please cancel as early as possible :)

---

COVID Daily Check-in

Before coming in for ANY workout please check the box to confirm that:

Over the coming weeks during our ‘can’t flex cardio’ cycle you’re going to see a lot of notes in SugarWOD regarding nasal breathing! 

The process is pretty simple: breath through your nose!

On top of the long list of incredible benefits for your health & lunge capacity - it’s a GREAT way to combat COVID-19! Not only that, but it’s a great way to ensure you’re staying below government restricted HIIT cardio paces :) 

Here’s a great article & video to talk about some of the performance benefits: https://www.crossfitinvictus.com/blog/rethink-your-breathing/

More Programming Updates

The team is working hard to modify our current programming cycles to fit with the latest government updates - during the ‘group class ban’ we recommend you to ALWAYS check the workouts in advance via SugarWOD! 

We’ve started adding more detailed breakdowns of flow & timing to your programming to make sure you can fit everything into the session! So make sure to check the ‘Workout prep notes’ with each part of the workout! 

Don’t ever hesitate to ask the coach questions, for demos, or anything else you need! 

Missing the cardio?

Remember - you get access to 7 days a week of Raincity Athletics At Home [RAAH] on demand workout videos! 

Raincity LOVES to support incredible causes. Unfortunately, we weren’t able to do our favorite #RACF24 event this year - but our Movember team raised almost $5,000 - so THANK YOU everyone who donated or supported our team!

Now we’d like to support another incredible cause with a clothing drive! Since they’ll need to clean & organize everything please make sure to bring your donations in before December 15th! There will be a bin by the black couch :)

The Vancouver Basketball Foundation™ is a non-profit, community-first organization situated in the heart of the East Vancouver community providing the unique opportunity to connect with hard-to-reach and at-risk youth and their families. We aim to remove barriers to participation in sport and provide a safe, inclusive environment to grow.

We are collecting new and gently used sneakers, athletic clothing and equipment. Everything will be redistributed back into the Vancouver community to youth and families that need it most.

All sneakers and equipment will be washed and sanitized to ensure we eliminate the possibility of spreading COVID-19.

Items we are collecting: (youth & adult sizes)

Shoes: Basketball, running, cross-trainers, sneakers Athletic Clothing: Jerseys, Shorts, Pants, Socks (new), Hoodies Sports Equipment: basketballs, backpacks, dumbbells, resistance bands

Thank you for your kind generosity and Happy Holidays!

Did you know you can check yourself in via the member app? 

You can click here for a walkthrough - but it’s even easier than reserving a class, just roll over to the ‘reservations’ screen in the mobile app and click check-in within 10 minutes of the class start time! 

It’s CRUCIAL during COVID-19 that we accurately monitor attendance (for tracing records) but with the 30 minute start times, and constant process changes for our coaches sometimes we forget! If that happens, just reply to the ‘we missed you’ email letting us know :) 

Upcoming No-Show Policy Changes

We’ll be updating our no-show billing policies in the coming week (we’ll let you know when they apply). We’ll be shifting back to only billing you for no-shows if the class was fully booked - but we won’t give you the class back. This will work alongside our transition from ‘Unlimited’ to ‘Full Time’ memberships (6 classes / week). We’ll let you know when the new changes kick in - in the interim our current no-show policies still apply - www.rncty.ca/no-show

Masks are in - get yours now!

So we’re a bit behind here as many members asked for these months ago... but realizing that this whole COVID-19 thing is probably going to continue to go on for a while we figure it’s better late than never! 

They’re super comfortable 2 layer cotton re-usable with 3 different designs to choose from.

Check-out the samples at the front desk (no trying on) and add it to the retail sheet (FAQ - how do I buy stuff?) and a coach can grab you one!

$17 for one or 2 or $30!