Thanksgiving Week’s Schedule 2016

tgThanksgiving Day, Thursday November 24th, RCFSTT will be closed!

Friday, November 25th we will have 2 classes; 9am and 6pm. The box will be closed the remainder of the day!

The rest of the week will be the REGULAR schedule. Please visit our schedule page for more details.

Enjoy your Thanksgiving week!

Free Trial Workout on Thursday 12.01.16

Come to RCFSTT for a Free Trial class Thursday, December 1st, 2016. Any of our 8 classes will be FREE and OPEN to anyone that has not tried CrossFit before. Class times are 6am, 7:30am, 8:30am, 10am, 4pm, 5pm, 6pm or 7pm. The WOD will be a beginner friendly workout and will give you an idea of the structure of our CrossFit classes. All classes are 1 hour long and a great workout.
This event is OPEN and FREE to the public, so feel free to bring a friend, family members, co-workers or anyone that has never tried CrossFit before. The more the merrier.

**Please arrive 10 minutes before class to fill out waiver.**

**Free trial classes are for local residents that have NEVER tried CrossFit before. This offer does not apply to off islander visitors, past members, or experienced CrossFitter. The normal $20 “drop in” will apply today. Thank you for understanding.**

 

December Elements Open for Registration

CrossFit is for everyone and anyone! Contact us today to join our awesome fitness community!

Sign up today to secure your spot to start Monday, December 5th. Contact us now if you are ready to change your life.
The December Elements: December 5 – 9
Schedule: Mon/Tues/Thurs/Fri @ 6:30pm
Cost – $199 per person ***which includes first month of unlimited membership***
There are four one and half hour sessions that must be completed prior to joining our regular CF classes. If you miss any class you will be required to make up that specific session on Saturday November 12th.
For more information and to SIGN UP click any of the “contact us” links and request us to contact you. Classes fill up fast so don’t hesitate… contact us today to reserve your spot! We accept all forms of credit cards, check or cash. Thank you and we will see you soon!
***If the Element’s schedule does not fit your schedule, we do offer Private Elements. Please contact us to set up your private today!***

October’s Athlete of the Month

10172785_851470534866881_4155038668803770088_nPlease join us in congratulating Delois Grisham, as she has been chosen for October’s Athlete of the Month. You may recognize Delois’ name as she also won the Fitness Challenge for the female. We’ve chosen Delois as AOM not only for the amazing changes in her physical stats and test WODs, but we’ve also seen Delois’ internal glow and confidence grow. Here are some of her results:

PR’d her 1 mile run by 5:00
PR’d her Power Clean/Squat Clean/Front Squat complex by 20# and
has lost 10# and 3″ off her waist in 30 days!

Congratulations again to Delois!

Strength Cycle and Barbell WOD

cropped-strength-cycle-logo-for-youtubeWe have an exciting addition to RCFSTT’s programming. RCFSTT is adding a strength cycle as a basis for the strength component of our programming over the next 6 weeks.

Starting November 7th, we will be incorporating specific lifts on Monday (Snatch), Wednesday (Clean and Jerk), and Friday (Back Squat). These lifts will take place during the Strength/Skill portion of our classes with differing rep schemes, followed by a shorter Metcon WOD.

RCFSTT has applied a similar approach in the past, so this will not be a dramatic change.  However, this strength cycle is a more structured and systematic approach. The lifts will not change on their specific day each week, so please plan accordingly to make MWF for the whole cycle. At the end of the 5-weeks you will retest your 1RM.

Furthermore, we will now be offering a complete Barbell WOD. These WODs are designed to be full 1-hour programs. For those athletes that would like to lift on their own and follow the full Barbell WOD lifting series you may do so on the new rigs in our outdoor space during class hours. Starting November 14th, you can find the complete Barbell WODs under the Barbell WOD tab.