OUR SERVICES

Match your goals and workout style with one of our awesome classes. No matter what you’re looking for, we have designed every one of our classes to be fun and challenging. Get together with people who share common goals, love to motivate, inspire with their dedication, and are each unique individuals working to become their best selves. Every workout is thoughtfully designed and individually tailored no matter which class you choose for the day.

RNCF Academy

one-on-one informational and instructional program designed for anyone trying CrossFit for the first time. We slow down our usual pace to guide you through the basic movements and core stability exercises, get you familiarized with proper mechanics and technique, and get your body primed to join our group classes. RNCF Academy is designed to ensure your success; we cover everything from our programming philosophy, proper exercise modifications and scaling and regulating individual intensity. It’s a great way to start your CrossFit journey and to get ramped up for our regular group classes. Because RNCF Academy is private or semi-private, the coaches have plenty of opportunity to help you work on technique and get to know your unique goals and needs.

 

CrossFit

The backbone of the program is traditional CrossFit workouts, focusing on strength, conditioning, and mobility. These workouts combine gymnastics, weightlifting, and metabolic conditioning in varying degrees and durations to create unparalleled results. From the basic (but all-important) air squat all the way to the very technical muscle up and Olympic lifts, we utilize them all and make it workable for anyone at any level of fitness. We build strength, endurance, agility, technical ability, and general awareness of body and mind by training movements that support functional ability and translate to real life. And of course, there are the aesthetic benefits, too.

Fundamentals

Fundamentals classes are designed to reinforce basic skills and movements that we use daily at RNCF. We rotate through squats, presses and bodyweight movements. Feel free to bring a friend that is new to RNCF as this class moves at a slower pace than our normal classes. You can still expect to get in a great WOD at the end.

By Appointment

 

Olympic Weightlifting Class

Our Olympic weightlifting classes aim to improve the classic Olympic lifts, the snatch and the clean and jerk. Our programming follows set cycles ranging from the introductory level to more advanced cycles prepping lifters for WODs or competition. Our Olympic Weightlifting classes are great whether you are looking to improve your technique, proficiency, and strength, or wanting to pursue Olympic Weightlifting as a sport. We have found that the most successful CrossFit athletes have built a strong technical foundation in the two Olympic lifts.

By Appointment

Personal Training

Our personal training sessions are the most effective and efficient way to achieve your personal fitness goals, whether you’re just starting out on your fitness journey, or an experienced athlete looking to become more well-rounded with specialized, individual training. Sign up for our personal training sessions where one of our world-class coaches will work with you to help define your goals, develop a specific program and be your personal guide.

Nutrition Coaching

Nutritional coaching is tailored specifically to meet your needs and maximize results as you work towards your goals. We make what most people find to be the hardest part of fitness simple and flexible. We’ll work together to find the right set point for you as a unique individual, and teach you how to make your body and food work for you as a coordinated system. CrossFit as a workout regimen is proven to provide superior results over the typical gym routine; dialing in nutrition boosts results not only in body composition, but also rate of recovery so that your work capacity increases dramatically.

Body Composition

Track your physical transformation our Inbody 270.  It measures your fat, muscle, and water levels in just 15 seconds.

No dunking. No pinching. No discomfort.

Identify how many pounds of lean mass are in each body segment through Segmental Lean Analysis.

You’ll receive a print out of your personal Body Composition History on the InBody results sheet. It charts your Weight, Skeletal Muscle Mass, and Percent Body Fat from the last 8 tests to measure progress over time.