We had a great turnout for "Murph" today. This is now my traditional Memorial Day service. Instead of going to the cemetary for the flags and gun salute, I go to the gym and do this brutal workout with you guys.
1 mile run
1 mile run
Use a 20lb weight vest if you have it.
Two girl WODs this week: "Diane" and "Grace" (pictured). Then another named workout that you won't see anywhere else. "Nathan" is named for my kid brother Nathan Nakis, who passed away in Iraq in 2003. I wrote this hero WOD for him and I've been using it for years. It's the kind of thing he and I would do for an afternoon workout when we were kids. The best way to do it is straight through, but breaking it up is also acceptable. I figured you guys could use some cardio, and you always need more pull-ups. Remember our vets.
Dave and Adriana learned to wall ball in sync, Bob learned to do a handstand push-up, and Chris learned to fly! What an epic day!
This is one I love, but I was never sure what to name it, so I'm just calling it the "Hero Test". It's like the rite of passage for a Hero, like Frodo throwing the ring into the fire or Rocky beating Apollo Creed in the other kind of ring. 20-minute AMRAP of 50 double-unders, 40 wall ball, 30 KB swings, 20 burpees, and 10 HSPU. If you can get more than 2 full rounds, you win.
Also, we did other stuff this week. Take a look below.
Look at all those new lifting PRs! And look at how impressed "Peach" Jones is. And look at that new nickname I just gave Jennette, "Peach," because she bruises like a peach whenever we do kettlebell or dumbbell workouts.
I want to congratulate you guys on all those new PRs. You are getting fitter and I have proof. I also want to congratulate Peach Jones on her new role as the Group Fitness Supervisor at Riverside Health Club in Sedro-Woolley! Go Peach!
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.