Friday: Here's another version of an aerobic endurance day. Start with 3 easy rounds of this little blender, with rests. Then, go straight into a 30-minute AMRAP of the big blender. (A "blender" is a CrossFit workout that takes you through a circuit of movements, either as an AMRAP or several rounds for time.)
Saturday: On the pull-up and push-up ladders, you'll work up one rep at a time in an effort to find your max reps on each movement. Then you'll work your way back down from there all the way to one again. Rest as needed between working sets, and I recommend you do some dynamic stretching such as arm swings during the rests.
Sunday: You know that bottom position of the squat? The least comfortable, weakest part of your squat? Spend a half hour down there today. This can be 30 seconds at a time, or 3 minutes at a time. Spending time down there will help you find the appropriate position for your feet, ankles, knees, and hips. This will also make you stronger and more comfortable "in the hole".
- 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.