For a WOD with only about 4 minutes of work, this sure is a lot harder than it looks. Numbers in the left-hand column are start times for each chunk of work. The idea is to do an all-out sprint, getting these small working sets done as fast as you can (or for as many reps as possible), with adequate rest between them to be fully recovered for the next sprint. This is a type of anaerobic power training, meaning without oxygen.
We started with three "task priority" efforts, 15 tall box jumps, 15 heavy DB jerks, and a 15 calorie row. Then, after a longer rest to work on gymnastic skills, we compared those with three "time priority" efforts of 30 seconds of the same movements. One lesson here is that we tend to work much harder when we know the work will not exceed a certain time limit, like 30 seconds for example.
- 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.