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.

Questions?

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



06.19.18

STRENGTH

Power Cleans

WOD

4 Rounds

500m Row

15x Deadlift (225/155)

15x HSPU

06.18.18

STRENGTH

4 Rounds – N4T

3x Hollow to Neutral

3x Superman to Neutral

5x Superman to Hollow Complex

5x Each Arm DB Strict Press

5x Each Leg W/L

WOD

15 Minute AMRAP

10x Pull Up

10x DB Snatch

10x Box Jump Overs

06.15.18

WOD

Teams of 2

30 Minute AMRAP

5x Push Up

10x KB Swing

15x Squat

200m Run

*Partner A will complete full round while Partner B is resting, then switch.