After Monday's high-rep brutality, we decided to make Tuesday's WOD faster and more simple. The squat thrust is basically the middle part of the burpee, so we used that as a run-up to the WOD, focusing on the role of core stability and hip extension in their burpees. And because the shoulder press is the foundation of the push jerk, these also served as a warm-up to "Freddie's Revenge".
A fast and simple couplet, this workout gets you winded in the first round and is very hard to complete at the same pace you started at. This was a perfect way to introduce CrossFit to the folks who came to our Demo Day.
If you missed it, catch us in a few weeks on January 29 at the same times.
CrossFit RHC is a small group personal training class that optimizes fitness by using varied functional movements performed at high intensity. Using a combination of barbell training, bodyweight gymnastics, and cardio, CrossFit prepares you for any physical contingency known and unknown.
Riverside Health Club
2225 Riverside Drive
Mount Vernon, WA 98273
Click here for Crossfit Schedule. Select "X Studio" under the "All Studios" drop down menu.
CrossFit RHC classes are available to Riverside Health Club members. These classes are sold as monthly packages.
Sign up at Customer Service or by calling 360-424-4200.
Monthly Billing Available
Our CrossFit instructors can conduct personal training in the X-Studio just like any of our other Personal Trainers, but they are qualified specifically to help out with CrossFit skills, such as:
-Improving weightlifting technique (Clean, Jerk, Snatch, Squat, Deadlift, Press)
-Developing gymnastic progressions (such as muscle-ups & handstand push-ups)
-Improving WOD scores & times
Prices are the same as Personal Training, starting at $65/hr, with lower hourly prices when purchased in larger packages or as monthly recurring services, conveniently auto-billed to their club account.
Nic - Lead CrossFit RHC Instructor
Lindy - CrossFit RHC Instructor
Courtesy of CrossFit Inc.