Oh, what's that? You've missed us? Worry not, RHC Crossfitters! We've got your November WODs
Monday & Tuesday 11/3 & 11/4
Skill = Kipping pull-ups & double-unders
Workout Of The Day = 15-minute AMRAP of 5 deadlifts (at 70% of 1-rep max), 10 burpees over bar, 15 kettlebell swings
Wednesday & Thursday 11/5 & 11/6
Skill = Overhead squat
Workout Of The Day = "Nicole" 20-minute AMRAP of 400m run and max reps kipping pullups
Friday WOD 11/7
Workout Of The Day = 4 rounds for time of 15 wall ball and 15 box jumps
Monday & Tuesday 11/10 & 11/11
Skill = Shoulder Press
Workout Of The Day = 3 rounds for time of 50 double-unders (or attempts), 20 front squats
Wednesday & Thursday 11/12 & 11/13
Skill = Sumo deadlift high pulls
Workout Of The Day = 3 round for time of 12 clean & jerks (or ground-to-overhead), 9 squat jumps, and 3 rope climbs
Friday WOD 11/14
Workout Of The Day = 50-40-30-20-10 reps each of kettlebell sumo deadlift high pulls and calories on the Concept 2 rowing machine
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.