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



09.26.17

STRENGTH

Pull Ups

WOD

4 Rounds of:

4 Minute AMRAP

7x Shoulder to OH (135/95)

7x Burpees

7x T2B

7 Cal Row

*2 Minute rest between rounds.  Start off where you left off.

09.25.17

WOD

1 Round

800m Run

80x Double Unders

21x Hang Power Clean (135/95)

2 Rounds

400m Run

40x Double Unders

15x Hang Power Clean

3 Rounds

200m Run

20x Double Unders

9x Hange Power Clean

09.22.17

WOD

18 Minute AMRAP

30x Thrusters (95/65)

30x Box Jumps

30x Cal Row

30x T2B