I bet you guys are getting a lot better at double-unders and pistols with all this repeated skill work! I had two people achieve their first double-unders on Wednesday, so that was a lot of fun. Our strength cycle is winding down with a de-load week, so you know what that means. We'll be testing "CrossFit Total" again in early May to check your progress.
Today's WOD was aerobic power training, preparing us to go all-out on shorter efforts. Whether or not you have muscle-ups, this probably felt more like a 100m sprint workout than anything else. I borrowed this workout from "OPT", the first winner of the CrossFit Games back in 2007 and a highly-regarded coach of Games athletes, Grid League athletes, and other coaches. Check out his stuff here.
- 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.
Contact Jeff, CrossFit Instructor
Courtesy of CrossFit Inc.