The last week of the month is always the most intense around here. If you aren't careful, you might push yourself so hard that you end up napping it off in a tractor tire.
This is the week when we do rep-max tests and test our benchmark Girl WODs (like Russ and Khirstie pictured below completing "Linda"). I prefer to do these in the last week of the month because it's important that we're not "testing" ourselves every day. We need to spend the bulk of our training time just training, working on strength and technique and making consistent gains.
Like a papa bird watching his little chicks leave the nest for the first time, I proudly watched the skill you displayed on the barbell lifts this week. Strength numbers keep going up across the board and I'm really impressed by all of you.
Every three months there is a 13th week. In the CrossFit RHC program, I use this week to catch up on stuff we wouldn't do in the normal training cycle. Since our normal cycle is 3 blocks of 4 weeks, this 13th week is a an open space for extra skill work and quarterly tests, like the Olympic Total, long cardio tests, and CrossFit Total we did this week.
Dave and Khirstie show off their Jerks during Wednesday's Olympic total. Khirstie was the strongest female of the day, with 170 lbs total on her Snatch and Clean & Jerk.
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.