Friday 02.12.16

Have your heard about our upcoming fitness challenge? It starts Monday, clean up your diet, improve your fitness, and compete for a chance to win a month of free membership! Talk to one of our coaches for details!


O: MU/Dips/HSPU- Gymnastics “Goat” Movement
E: GHD/V-up

Deadlift (185/155)
Box Jump (24/20)
400m Run after every round

Thursday 02.11.16

Hope everyone enjoyed using our new slam balls in Wednesday's WOD! The first of many!

Hope everyone enjoyed using our new slam balls in Wednesday’s WOD! The first of many!


Complex: Power Snatch + Hang Snatch + Overhead Squat
Build to a heavy single of the complex

2 Power Snatch
2 C2B
Increasing by 2 reps with every round

For Time:
200m Run
50 KBS (53/35)
20 Pull-ups
200m Run
40 KBS
15 Pull-ups
200m Run
30 KBS
10 Pull-ups
200m Run
20 KBS
5 Pull-ups

1: Supine Row
2: Push-up
3: 10 Burpees

CASHOUT: Accumulate 2 min in a Hollow Hold

Wednesday 02.10.16

We have a strong history of some pretty epic beach WOD's....join us this Saturday to see what we have in store!

We have a strong history of some pretty epic beach WOD’s….join us this Saturday to see what we have in store!


Turkish Get-Up 3 x 5/side

3 Rounds:
1 min ME: Wall Balls (20/14)
1 min ME: Push-ups
1 min ME: Cal Row
1 min ME: Slam Balls
1 min ME: Jumping Lunges
1 min REST

Reebok CrossFit St. Thomas’ 2016 Fitness Challenge!

RCFSTT’s Fitness Challenge will begin approximately 2 weeks prior to the 2016 Reebok CrossFit Games Open,, on Monday, February 15, 2016 and will run until Thursday, March 31, 2016.

In the Fitness Challenge, there are 2 components; the Athletic Component (Rx & Scaled Division) and the Nutrition Component (The Whole 30 guidelines).

In the Athletic Component, you will see:

3 WODS; a Strength WOD (CrossFit Total), a Metabolic Conditioning WOD (ex: pull-ups, KBS), and a Gymnastics WOD (ex: Rx HSPU, Pistols, TTB, or Scaled push-ups, lunges, sit-ups).
The 3 WODs will be introduced in week 1.
In week 6, the same 3 WODS will return for you to compare your week 1 & 6 score.
Our hope is with the Whole 30 introduction; you will see an improvement in either your weight used or your time.
Participants will be scored on Strongest and Best Time per division and
Most Improved Strength and/or Time per division.
The Nutrition Component will have similar guidelines of the “Whole 30″, You may have heard about the “Whole 30″ on TV, through a friend or on-line. While it is not a Paleo Challenge, it is more attainable for those who are also interested in participating in the 2016 Open.

We realize the Challenge is longer than the regular 30 days, that is why we are allowing a realistic approach to The Whole 30 as it is a recommended guideline. At RCFSTT, we want to promote healthy eating with the omission of the following examples:

Frozen dinners
Fried foods
Cookies, Chips, Ice Cream, etc.
White Sugar
We will allow:

A limited amount of honey and
Brown Rice, Quinoa, Oats
Point System

10 Points for largest change in measurements (weight)
10 Points for signing up for the 2016 Open.
5 Points/Week for completing the Friday, Open WOD (ex: 16.1).
1 Point/Night for 6+ hours of sleep.
1 Point/Day no junk food.
1 Point/Day no alcohol.
Points will be awarded for strongest/fastest time for Test, Retest, and Most Improved (Judged similar to the open)
5 Points/Week for completing the “gauntlet of the week” outside the gym and taking a photo (We will assign the gauntlet, i.e. walking Paradise Point, Kayaking, SUP Yoga w/ Michele Shiel).
2 Extra Points for wearing a RCFSTT shirt in photo and taggin g RCFSTT on Facebook or Instagram.
First Place in Men’s category and 1st Place in Women’s category gets a 1-month FREE membership!!!

There is a $10 entry fee.

We are very excited for the Challenge. Through this, you can make better choices in your lifestyle while combining exercise and nutrition in terms of portion control and what you eat. Grazing is key (7-9 small meals/day)!

For more information, please contact us here or talk to any of the RCFSTT staff!

Best to you and good luck!

Tuesday 02.09.16

We love visitors!! What’s stopping you from planning YOUR trip to WOD in Paradise?!


Clean & Jerk – Build to a heavy single

Double Under
Handstand Push-up

3 Muscle Ups
6 Med Ball  Clean Over the Shoulder
30 DU

250m ME Row x 3
1 Min Rest