(Thanks to Google for that definition.)
Today we began the 3rd iteration of programming here at CF RHC. With each successive change, we get closer to solving the problem of how to achieve optimal fitness in our CrossFit RHC crew. Accomplishing this general goal requires a balanced approach to our shared goals of better strength and conditioning, as well as our individual goals of specific skill improvement and increased mobility/movement ability.
This month you'll see our skill and strength work combined in the "A" section of class. This work focuses on developing virtuosity in basic functional movement patterns, such as horizontal pushing, vertical pulling, pulling weight off the ground, squatting, triple extension (e.g. cleans), etc. We think this approach will be more fun and also allow for a longer warmup focused on mobility and technique.
You'll find the WOD in the "B" section of class (and sometimes "C"). These are our typical CrossFit workouts of constantly varied functional movements performed at high intensity, but we'll be taking a more systematic approach by arranging these so that we train different energy systems on different days. This means that time domains, rest periods, loads, and complexity of movements will all be varied to elicit a distinct response to each days training. Some of these days are meant to be tests or benchmarks, while others are intended to prepare you for the tests.
- 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.