Super Moms’ Heros’ 5K & Coach Keri’s Birthday Celebration Saturday 05.07.16

12801274_622339051248933_5560805481910984345_nIt just so happens that this year Coach Keri’s Birthday falls on a great St. Thomas community event!! Therefore, RCFSTT has decided to make this a HUGE celebration. Join the RCFSTT staff on Saturday, May 7th. We all will be DRESSED UP AS SUPER HEROES and will take part in the Super Moms’ Hero’s 5k!! Coach Keri would LOVE our WHOLE RCFSTT community, families and friends to be a part of running for our youth. You can register for the run RIGHT AT RCFSTT!!! **All proceeds go to YDA Youth Development Academy (https://www.facebook.com/Virginislandsyouth?fref=ts)**Update**ALL Saturday Classes will run as normal. The box will be OPEN. However, we would love you to join us at the Super Mom’s Hero 5K and make that your WARM UP :) The race starts at 8am, therefore you could be back at RCFSTT by 9:30am for the Team WOD. Just an idea!!!****

Free Trial Workout on Monday May 2nd, 2016

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Come to RCFSTT for a Free Trial class Monday, May 2nd, 2016. Any of our 8 classes will be FREE and OPEN TO PUBLIC. 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. The more the merrier.

*Please arrive 10 minutes before class to fill out waiver. Or you can also save time the day of the event and fill out the waiver ahead of time at https://www.smartwaiver.com/w/52370220dccff/web/

Run with the Vikings Saturday 04.23.16

12932611_1266178080076881_6204713752154082148_nJoin your RCFSTT family as we support our local community and member Mr. Hugh Arnold’s school; All Saints Cathedral School “Run with the Vikings!” starts Saturday April 23rd at 7:30am (Please arrive at 7am). Cost is only $20 for Adults and $8 for Children and you CAN register right at RCFSTT!!! (Proceeds go to All Saints Cathedral School).

March’s Athlete of the Month

12936732_1050555028348891_5570644933317195675_nFor the first time at RCFSTT we have nominated a mother/daughter duo as March’s Athlete of the Month. Dr. Cecilia Penn and her daughter, Araba exhibit energy and motivation in every class.
Cecilia performed extremely well in the 2016 Open placing 1st in the gym for several of the WODs in her age group while Araba has gained confidence with her movements and quality in her form. Some of their accomplishments are:
Cecilia:
Shoulder to Overhead PR – 70#
Deadlift 145#
Back Squat 105#
Araba:
– Recently got her handstand
– Strung 16 DU’s
– Runs the 400m with ease compared to when she first started and
-PR’d her wall balls at 55reps
When you see Cecilia or Araba in the gym, please take a moment to congratulate them. They are the definition of the family and community we encourage everyday!

2016 Fitness Challenge Recap

Congratulations to our winners of the 2016 Fitness Challenge: Male = Marty and Female = Katrin!! These two even enjoyed active recovery outside of the box during the Gauntlet Challenges! Great job everyone that was a part of this awesome lifestyle change!

Congratulations to our winners of the 2016 Fitness Challenge: Male = Marty and Female = Katrin!! These two even enjoyed active recovery outside of the box during the Gauntlet Challenges! Great job everyone that was a part of this awesome lifestyle change!

First off I just want to thank everyone who did this challenge. It was fantastic to watch so many people participate in posting on the group page and amazing to watch people PR at the end. With that being said……

PRs (W1/Gymnastic Wod, W2/Crossfit Total, W3/Jonesworthy)

Chris W2+50
Colby W1+3, W2 +25
Fernando W2 +90, W3 -1:08
Jason W2 +145, W3 -2:26 (highest PR for the total see Coach Rachel for a prize)
Joe W1 +147, W2 +60, W3 -1:44
Marty W1 +28, W2 +20, W3 -7:46 (highest PR for Jonesworthy)

Amanda S. W2 +10, W3 -0:26
Amanda W. W1 +129, W2 +30, W3 -4:16
Angelica W1 + 100, W2 +10
Cecilia W1 +114, W2 +40
Danielle W1 +96
Hannah U W1 +198, W3 -5:01 (two extremely big PRs see coach Rachel)
Janvi W1 +253, W2 +45, W3 -2:30 (highest PR for W1 see coach Rachel)
Kate W1 +31, W2 +40, W3 -3:13
Katrin W1 +76, W2 +55, W3 -0:37

With the PRs being said Joe came in second place for men. Great job Joe!
Angelica came in second place for the ladies (both see Rachel for prize).

Let’s talk about the winners.

Men: Marty

Marty completed the whole challenge. He PRed everything and also lost 15lbs. It was absolutely amazing to see his transformation from start to finish.

Ladies: Katrin

Katrin also completed the whole challenge. She PRed everything.

You both won 1 month FREE membership, to be applied to May!

I also want to say thank you to Coach Julie, Coach Rachel, Marty, Katrin, Angelica, and Colby for posting on the page often. Whether it was questions, answers, where to buy certain items, or even ideas on what to cook, all of you kept the page extremely active.

With that being said I hope everyone continues their path to a healthier life style.

Coach Keri