Named for U.S. Army First Lieutenant Omar Vazquez, who was killed in Iraq in 2011 by an improvised explosive device.
Hero workouts are meant to be hard and that difficulty can come in surprising ways. It isn't the weight or the combination of movements that make this one hard, but the rep scheme. You'll notice that most of our similar couplets are arranged in descending sets: "Fran" is 21-15-9 and "14.5" is 21-18-15-12-9-6-3. Those workouts are made mentally 'easy' because we know that the workload will be less reps every set, so we'll be able to move through them at a constant pace despite fatiguing muscles and a rapid heart rate. "Omar", on the other hand, features ascending sets of work. Thrusters go up from 10 to 30 and Burpees from 15 to 35. That's about as much work in the third round as in the first two rounds combined. Ouch.
Today's most impressive performances were from Char and Paul. Char was the second one to finish in the morning, getting all that work done faster than one of our strongest guys and several ladies younger than her who were using the same weight as she was. Awesome work Char! In the afternoon, Paul managed to finish in a whole other league from the rest of us, beating all the guys by at least two minutes. Dude's a beast with a barbell.
- Coach Nic
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.