Saturday 06.24.17

So many upcoming awesome events at RCFSTT! Thursday night was a huge success with our First Ladies Night & we are going to keep going strong. Check out our FaceBook Page to see event details. 

OLY Class with Coach Darcy: 8:30am

Team WOD: 9:30am
“Wallball Pet Rock”
1600m WB run (20/14)
50 WB situps
100 wall balls
50 WB situps
1600m WB run
*Partner 1 sprints while Partner 2 holds Wall Ball; switch every 200m.
**If at any one point during the WOD the Wall Ball is dropped team will stop and do 5 burpees together.
***Work must be split evenly

CrossFit Teens with Coach Keri: 10:30am

July 4th, 2017

Reebok CrossFit St. Thomas will be open on the 4th of July for ONE Class only at 9AM. Come on out to celebrate the 4th and those who have and continue to sacrifice so much for our Freedom!
Class Time: 9AM

Free Trial Workouts

Did you know that EVERY week there is a class you could come to for FREE to try a class at Reebok CrossFit St. Thomas? All you have to do is contact us here and we will let you know which day that week would be the best day to come. It’s that EASY!!

We also have TWO set chances to come to RCFSTT for a Free Trial class at the beginning of July! Come in for a FUN filled Saturday WOD on July 1st at 9:30am. Can’t make the Saturday class, join us  for any of our 9 classes.  Class times are 5am, 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.

These classes OPEN and FREE to the public; so please 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. This offer does not apply to off islander visitors. The normal $20 “drop in” will apply. Thank you for understanding.**

 

Friday 06.23.17

We are going to miss this brother dynamic duo! Best of luck to you in college, Ryan. Come back to visit often. Robert enjoy your summer traveling. We can’t wait t0 have you back this fall.

WOD:
“Push Back”
10-8-6-4-2
Push Press (95/65)
25-20-15-10-5
Back Squat (95/65)
*Every time bar is dropped 20 Double Unders

AFTERBASH: 5x 250m row rest 1 minute

Thursday 06.22.17

This superman will be coaching the 6pm and 7pm classes Thursday, so the ladies to can enjoy so wine and goal planning! Ladies, join us at 7pm at YHG (checkout our FB event here for directions) Guys…be on the lookout for an upcoming “Guys night!” with Bryan and Matt.

WOD:
“KettleBell Sandwich”
2 Minutes of Max Effort KettleBell Swings (72/53)
1 Minute Rest Then
12-9-6
DeadLift (235/155)
Barfacing Burpees
Strict Pull Ups
1 Minute Rest Then
2 Minutes of Max Effort KettleBell Swings (72/53)

Unloaded WOD:
“KettleBell Paleo Sandwich”
2 Minutes of Max Effort KettleBell Swings(53/35)
1 Minute Rest Then
12-9-6
Sumo DeadLift High Pull (53/35)
Burpee to 6 inch Target
Strict Pull Up
1 Minute Rest Then
2 Minutes of Max Effort KettleBell Swings(53/35)