The club is closed on Thanksgiving day, so your only chance to workout is at Abby or Rachel's Turkey Burner Boot Camp. The Turkey Burner happens at 8am at both the Mt. Vernon and Sedro-Woolley clubs. It costs $10 and a canned-food donation.
You can get back into your gym routine on Friday, so I've written up some homework for you guys to do over the weekend. Is there a pattern to the homework? Yes, there is.
Friday is meant to be "active recovery" after a long week of heavy workouts. One of the most important aspects of general fitness is aerobic endurance, which we don't get to spend much time on in class. So, it's crucial that you spend some of your off days doing long, steady-state aerobic work (not too fast, not too slow, like Goldilocks going for a jog).
Saturday is the time for some extra strength-training. To be in your best shape, you can seriously train your lower body twice a week and your upper body three times a week. Saturday's the best day to do some extra upper body stuff without getting in the way of your weekday workouts. The work I'm writing up there is part of a 3-month phase of training aimed at getting you your first pull-ups (or making you an absolute pulling-up machine). If pull-ups are important to you, don't neglect Saturday's prescription.
Sunday is just naturally our day to recover. This is totally arbitrary, of course, but it fits in well with our work weeks and family schedules. You should take time on your day off to consider nutrition, hydration, therapeutic movement, rest, and their role in recovery.
- 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.
Nic - Lead CrossFit RHC Instructor
Lindy - CrossFit RHC Instructor
Courtesy of CrossFit Inc.