Make Me Rx - $35 per month.

  • A beginner to intermediate program. 
  • Focus’s on developing strength, skill and mobility in foundational movements of CrossFit.
  • Focus’s on increasing aerobic capacity.
  • This program is consists of accessory work to the main class, the main class program is the priority.
  • Well balanced, easy to use and very effective.
  • Access to the Make Me Rx Facebook page.

The regular class is always the focus and should ideally be completed first.  The Make Me Rx program runs in conjunction with the main class, however does not replace the main class.  There will be days that fatigue from your main class will inhibit your accessory work- this is the point- to get you to work through fatigue and force a strong adaptation.  Some workouts can be done at home, so utilise this option if you are truly feeling tired or lacking in time.

For more information and to sign up please email info@crossfitvsc.com

This is what is going down in June for the Make Me Rx Program:
July's program focus will switch from volume to intensity and we will revisit some strength work we have done in previous months.
We also introduce a Sumo deadlift strength cycle that will help build some great pulling strength and all percentages are based of your regular Deadlift 1rm. 
Fridays will be your biggest day with a focus on handstand work and lunges so make sure you dont miss out this day!
It is vital that you keep count of your max effort reps and try to build on them every time you get a chance.
Another slight change is that every week we will follow the same daily structure.  I have done this so you can keep track of the days you miss out on and make up for them on other days.  

To get the most out of July I highly recommend you complete all sessions, they are short (except Fridays) and can be done even on your rest day as active recovery. Make sure you dont spend more the 20-30 minutes completing the program and really focus on pushing your intensity with the workouts.

If you have any questions please don't hesitate to ask the a Coach or email info@crossfitvsc.com.

All the best with your training!

Rx + - $35 per month.

  • An intermediate to advanced program
  • Focus's on developing overall strength and skill via heavy barbell movements and advanced gymnastics.
  • Focus’s on increasing power and stamina.
  • This program is accessory work to the main classes, the main class program is the priority.
  • Well balanced, easy to use and very effective.
  • Access to the Rx+ Facebook page.

For more information and to sign up please email info@crossfitvsc.com

This is what is going down in June for the RX+ Program:
 
First day of July PEAK is 1RM snatch retest which we will be comparing to 27/05/17. There’s also a lot of running to build our aerobic capacity and a few short anaerobic peace’s. The two main focuses are unilateral frontal plane work (chest work) and a progressive overload deadlift cycle.
 
Hope you all have fun and feel free to email me with questions!