Welcome To Rio City CrossFit

CrossFit is an exercise program/lifestyle based on three things:

* Constantly Varied: We never perform the same workout twice in a row. Our workouts are constantly changing which keeps your body guessing and adapting. Ever here of the phrase “ life is not scripted, so why should your workout be”?

* Functional Movement: Simply put, movement relating to the way the human body works or operates. When was the last time you had to stand in front of a mirror and do an arm curl at work? We require exercises that are primal: push, pull, lift, and squat. Basic and functional movements are the foundation of human movement.

* Intensity: Intensity makes gains in fitness possible and is a relative term, your intensity will not look like that of an elite CrossFitter. We all have a baseline from which to progress from, so don’t worry.

Just a quick note about the CrossFit Community. You will quickly realize how supportive the CrossFit community is. At Rio City CrossFit we are all teammates which makes training fun, rewarding, and you will never have to train alone.

But is CrossFit for me?

It’s true, CrossFit has a reputation as the preferred strength and conditioning program of elite world-class athletes, professional/amateur sports teams, Military, Law Enforcement and Fire personnel.

What do I have in common with these people? More than you think. To paraphrase Greg Glassman- CrossFit’s founder “our needs differ by degree not kind”. The degree of intensity and load will always differ between humans but not the kind of fitness all life requires.

The reality is, CrossFit always has and always will be for everyone. Soccer moms, desk jockeys, young, old, shy, and those who’ve never gotten off their couch. At Rio City CrossFit you will find the will to meet each challenge with the strength of both body and mind. Most importantly you will meet each challenge with the encouragement and motivation from fellow CrossFitters.


Give us a call, or drop in to watch a class. All are welcome to our passion.

Rio City CrossFit

What is CrossFit

CrossFit Community



4 Rounds – Not For Time

10x Ring Rows

10x Bird Dogs

10x Glute Bridges


EMOM – 20 Minutes, Alternating

15/12 Cal Row

30x Double Unders

10x SDHP (95/65)

15x Sit Ups




3 Rounds

1 Minute Each:

  • Box Jumps
  • Burpees
  • Sit Ups
  • Push Press (45/35)
  • W/L

*1 minute rest between rounds




4 Rounds – not for time

10x GHD Sit Ups

10x Banded Good Mornings

Accumulate 1 Minute HS Hold


1500m Row

100x Double Unders

800m Run

100x Double Unders

1500m Row