Another WOD format that you can expect to see this year is the "finish X and time extends" model. We had an example of that on Thursday with "14.2". In this WOD, you have to finish 2 rounds of work under 3 minutes. Then, if you're done with that at the 3-minute mark, you move on to another 2 rounds of work (more reps this time) also capped at 3 minutes. If you finish that, you move on at the 6-minute mark to even more work. It goes on like that until the clock catches you. Energy management is crucial on these WODs. You don't want to go all-out in the first 3 minutes because you'll need to save some of that "sprint" for the higher volume at 3:00-6:00.
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.