As we try out these CrossFit Open workouts from last year, I think most of you guys have noticed that the scaled-down versions are most appropriate for your skill level. During the 2017 Open, you'll probably need to do the "Scaled" version of the workouts. You're also going to notice "Masters" and "Scaled Masters Scaled" versions for those over the age of 55.
If you visit games.crossfit.com, you can look at the movements and points of performance for past Open workouts. This is also the same place where this year's workouts will appear, so be sure to bookmark it.
Alright, so it's the first week of 2017 and you're gonna see some changes to our programming here at CF RHC.
First of all, there will be a Level 1 and a Level 2 version of each strength WOD. If you're new, or you've been doing CrossFit for under 18 months, you should probably stick to Level 1. If you've done CrossFit and weight training for two years or more, you might need the Level 2 program in order to continue making gains.
The conditioning WODs will have a Level 1 version most of the time. In this case, the written weights and movements will be considered "RX", these are for more intermediate or advanced folks. The Level 1 version will be more suitable for most people. We'll also have some days where we break the strength WOD/conditioning WOD format for one long, brutal workout like Wednesday's "Barbara" and Friday's "16.2".
Congratulations to everyone who posted new scores on Barbara! I put them all on the board so you can see where you stack up.
Nic - Lead CrossFit RHC Instructor
Lindy - CrossFit RHC Instructor
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.
Courtesy of CrossFit Inc.