Some opinions on this please RCFV members:
We are thinking of introducing a ‘competitors class’ to potentially run for an hour or an hour and a half every other week possibly on a Wednesday between 7:30pm and 9:00pm.
However, it must be highlighted that this would not be an advanced class as such, as CrossFit is universally scaleable to all abilities. Through following the programming of RCFV together with utilising open gym sessions to further work on skill development, members can and will progress in competence.
It is proposed that the ‘competitors class’ will provide the opportunity for those members who proactively enter CrossFit competitions to have some more coaching/time to work on more complex skills and competition strategy in a competitive environment. Sessions would consist of skill/strength work with workouts included as well.
There would be a few proposed criteria to provide entry to these classes to ensure maximum benefit to all involved:
1. As stated previously, to be proactively entering CrossFit competitions.
2. To be of a standard of CrossFitter who possesses the ability to perform (well!) the majority of movements commonly used in CrossFit workouts.
3. As a guide, to be able to perform the majority of the named ‘girl’ WODs as Rx and at the intensity they are intended (I.e. rxing Fran but taking 12 minutes is not the aim here).

So would anyone be interested? Again, this is not an advanced class and should not be treated as such. Simply a way to prepare for competition with others who are keen to compete.


If you had noticed I had just started a .com cycle with our programming where we would follow the main site one day behind. It is simply the best CrossFit programming. But a change of plan will see Terri and Frew programming the next month for you guys so make sure your nice to them or they could get nasty!!!


3 Pos Snatch x 3 reps at each position
Load by feel


Clean & Jerk 15-12- and 9 reps
Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between the sets.

Post loads for O-Class and time for WOD to comments


For Time:
50 Double Unders
50 Burpees
50 Wall Ball 9/7kg
50 Back extensions
50 Push Press 20/15kg
50 knees to Elbows
Walking Lunge (50 Steps)
50 Kettlebell Swings 16/12kg
50 Jumping Pull Ups
50 Box Jumps 24″

Post time to comments

2013 CrossFit Open




For Time
Alternating Dumbbell Power Snatch 20/15kg
Double Unders
Deadlift 90/60kg
*At the start of each round run 100m

Post time to comments