Each week, we post a Friday workout that is completely optional but recommended. This week's workout is pretty straight-forward. 5 rounds, as fast as you can, of 6 power cleans, 9 push-ups, and 12 air squats. For the power cleans, pick a weight that is not too heavy and not too light. You want something that will give you a challenge and help you get stronger, but you want to be fast at the same time to get your MetCon (metabolic conditioning). With the push-ups, we want you to keep your body in a straight line with a tight, stable midsection, and get your chest all the way to the floor on each rep. Th air squats are "easy" right? Just make sure you're getting your thighs parallel to the floor (hip crease below knees) on every squat.
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.