RFC: Rehab, Fitness, Conditioning

Give the gift of health and wellness this holiday season!

Take your plank to a whole new level. Explore plank variations that will not only help strengthen your core, but your whole body!

Side planks
A plank with three points of contact
Renegade rows
Thread the Needle Planks
AND SO MUCH MORE!

Never get tired of seeing shots of Jack's surf session. Here he is just casually sitting on the shoulder waiting for the next set wave to come in and crush him. Cajones! Photo Credit: Fred Pompermayer

Check out our most recent RFC blog post by tapping the link in our bio and heading over to our website.

This past week was, The Power of Gratitude: A Key to a Fulfilling Life.

"In the hustle and bustle of our daily lives, it’s easy to get caught up in the challenges, stresses, and demands that surround us. However, amidst the chaos, there exists a powerful tool that has the potential to transform our perspective and enhance our overall well-being – the attitude of gratitude".

-Rocky Snyder

The RFC Annual Turkey Burner was nothing less of a huge success! We are so grateful for our amazing RFC family and your families and friends. Until next year🧡

The pupil has surpassed the teacher. shows what he did over the holiday weekend. photo credit: Tom Hoppa, Brian Overfelt, and

Rolling into the weekend like...

The ab wheel. This tool helps build core strength, increases core activation and can improve posture and stability. Try it out next time you're in!

Thanks to all who came out for the Annual Turkey Burner! 50 fine folks have a fun time in the sun!!!

Welcome Yehuda to the RFC Family! Please give him a warm welcome next time you're in. Yehuda is freshly NASM certified and eager to become a great personal trainer. His great spirit, fun sense of humor, and kind personality makes him an easy fit in here at RFC. 💪

It's that time of the year again!

Join us for our annual and FREE Turkey Burner. If you have been wanting to give RFC a try, here is your free chance. Get a feel for the way we run things here and our approach to fitness at no cost!

Here at RFC we love our sandbags! There is so much you can do with such a simple tool. Plank pull throughs, squats, deadlifts, lunges and so much more💪

Client Liam showing us how it is done! Great work dude🤣

Join Yehuda every Monday morning at 6am for Foundational Strength! This class is a great class if you are trying to increase strength and challenge yourself in the weight room. Our goal is to perfect your form and set you up for success.

PilatesFlex is the new fan favorite! Join Kendra Thursday evenings at 6pm for a killer full body, body weight burnout that ends with a nice flexibility cool down. The perfect combo!

Age is but a number when it comes to box pushes! This full body workout challenges your strength while sneaking in some cardio. A trainers favorite🤩

Barbell Deadlifts.
Here's why you should be incorporating this move into your weekly lifts:

1. They can reduce lower back pain
2. They can improve your posture
3. They activate your hip extensors

Staying Fit on the Go.

By Rocky Snyder

Are you a frequent traveler who struggles to maintain a consistent exercise routine while on the road? Whether you are traveling for business or leisure, it is easy to let your fitness goals slide when you are away from home. But fear not, because staying active while traveling is not only possible but also highly rewarding. In this short blog, we’ll explore some tips and tricks to help you incorporate exercise into your travel itinerary... Read more on our website!

We love having you Dennis! You crush it every time💪 (even when being forced to workout to Justin Bieber haha!)

Uh oh... What's Rocky up to now?! Any guesses? Let us know what you think he's plotting in the comments below🤣

Schedule your biomechanical assessment today with Rocky using the link in our bio! We suggest to book a consultation online before hand to make sure this assessment is right for you.

If you have any questions, feel free to DM us or give us a call at 831.854.2130.

Whew! Side to side med ball slams really get the heart pumping.

This full body exercise works everything from your upper back to your heart to your legs. You'll see variations of slams in group classes like Athletic Conditioning, Tabata, Fitness Endurance and even Bridge!

What are the benefits of a standing shoulder press?

This press strengthens your shoulders, traps and triceps while improving core strength, balance and stability! Try them out next workout💪

We are always hiring here at RFC! Are you a trainer looking to learn more about functional fitness? Do you know of one? Anyone come to mind that is thinking about becoming a certified personal trainer?

Tag them below or give us a call at (831) 854-2130 and lets chat!

This months RFC Spotlight goes to the lovely Andrea! You may have seen her tucked away in Dana's office and always working way too hard🙃 We love and appreciate you so much. You help keep RFC running oh so smooth✨

Be sure to check out her open studio this weekend and next!

Have you tried PilatesFlex yet?!

Join us every Thursday at 6pm for a fun and spicy workout!🔥

In PilatesFlex expect the first 30 minutes to be a great pilates based workout and the last 20 minutes to be a nice slow flowing cool down consisting of flexibility and mobility.

We always meet you where you are and want you to leave here feeling your best.

It's Spooky Season, so of course we are having a RFC Costume Contest!👻

Swipe for more details and feel free to comment or DM us any questions you have!

All buddies must sign up ahead of time by giving us a call at (831) 854-2130.

We wrapped up Week 4! We did a more traditional workout this week as we explored the 5 Pillars of Movement: level changes, pressing, pulling, rotation and locomotion. 
Level changes = squats, surrenders, single leg deadlifts and step ups
Pressing: incline pushups
Pulling: standing rows
Rotation: resistance band rotations
Locomotion: crawling (yep, crawling)

It’s true that there was some disco played at the morning workout but everyone remained calm and carried on.

The newest blog post is up on our website!

"The Pitfalls of Using YouTube Videos Instead of a Personal Trainer" by Rocky Snyder 🏋️

A little Red update!

For those of you who are new to our page, this is Dana's beautiful horse Red. She is doing absolutely amazing and she's been practicing safety, wearing her helmet 🤣

NEW POST!

Check out our most recent post on the RFC Blog about, "The Unspoken Hero of Travel: The Importance of Sleep".

What would you like to see next on the blog?! Let us know in the comments down below!

Schedule your bio with today!

Get your body working and feeling it's best. Rocky will take a look at your mechanics head to toe (literally) and help give you a better understanding of how your body moves through space. 💪

This week on the RFC Blog, "Creating Lasting Change in Your Life: A Roadmap to Personal Transformation" by Rocky Snyder.

Let us know what you would like to hear about next!🙃