TODAY IS OPEN GYM!

• Yoga is at 9 AM
• OPEN GYM 10 AM – 2 PM
• INTRO CLASS AT 11 AM WITH COACH JOHN! (sign up online)

Congrats to the RNCF Team for competing in the North Central Regional this weekend!  Today they take on the Snatch Ladder!

TEAM RNCF:  Katie, Lindsey, Emily, Ben, Todd, and Chris!

Team RNCF above! Ben, Katie, Chris, Emily, Todd, and Lindsey!!

BE AT RNCF BETWEEN 8 am and 8:05 AM if you want a ride to REGIONALS!  You MUST contact Sarah before 8 AM so she knows to look for you!  sarah.kretzmann@gmail.com

COACHED CLASSES ON THE HOUR EVERY HOUR!

• First Class at 7 AM
• Last Class at 1 PM
• YOGA at 2 PM

PARTNER WORKOUT

• 200 m PLATE Farmer Walk (25/15)
• MAX Burpee Box Jumps (24/20)

Partner Carry is a lot easier than this plate carry will be! See you SOON!

Coached Classes EVERY HOUR STARTING ON THE HOUR!

• First Class at 5 am
• Last Class at 8 pm
• SkinnyFit at 8:30 AM (Workout listed below)
• NO CrossFit Endurance TODAY Coach AJ is at the box 5 and 6 AM

BASICS CLASS #3 is TODAY at 6 AM with Meg (must be signed up!)

CLICK HERE for details on where Regionals will be held and what the schedule is for TEAM RNCF!  Come out and support not only the TEAM but CROSSFIT in general!  Friday, Saturday, and Sunday from 9 am until 5 pm!

CLICK HERE to see where the event will be held and get directions!  We are currently coordinating rides so if you want to join the group or have a car and want to help bring some people to the event either Saturday or Sunday contact katie@rivernorthcrossfit.com

GIRL TIME!!!  ”HELEN”

3 ROUNDS:

• 400 m Run
• 21 Kettlebell Swings (53/35)
• 12 Pull-Ups

OR

“AMANDA”

9-7-5

• Muscle-Up
• Squat Snatch (135/95)

Coached Classes EVERY HOUR STARTING ON THE HOUR!

• First Class at 5 am
• Last Class at 8 pm
• NO CrossFit Endurance tomorrow morning because AJ is coaching 5 and 6 am

BASICS CLASS #3 is TODAY at 7 PM with Emily (must be signed up!)

CLICK HERE for details on where Regionals will be held and what the schedule is for TEAM RNCF!  Come out and support not only the TEAM but CROSSFIT in general!  Friday, Saturday, and Sunday from 9 am until 5 pm!

CLICK HERE to see where the event will be held and get directions!  We are currently coordinating rides so if you want to join the group or have a car and want to help bring some people to the event either Saturday or Sunday contact katie@rivernorthcrossfit.com

COMPLETE ONE OF THE FOLLOWING WODS:

WOD A:

• 800 m RUN
• COMPLETE 10 ROUNDS OF:  10 Push-Up, 10 Toes to Bar
• 800 m RUN

WOD B:

• 800 m RUN
• COMPLETE 10 ROUNDS OF:  5 Handstand Push Up, 10 Pistol
• 800 m RUN

If you have been practicing your handstand hold, try to do some handstand push ups today after WOD A!

Coached Classes EVERY HOUR STARTING ON THE HOUR!

• First Class at 5 am
• Last Class at 8 pm
• SKINNYFIT at 8:30!  Women’s only Body Weight Class

BASICS CLASS #2 is TODAY at 6 AM with Meg or 8 PM with Emily (must be signed up!)

CLICK HERE for details on where Regionals will be held and what the schedule is for TEAM RNCF!  Come out and support not only the TEAM but CROSSFIT in general!  Friday, Saturday, and Sunday from 9 am until 5 pm!

CLICK HERE to see where the event will be held and get directions!  We are currently coordinating rides so if you want to join the group or have a car and want to help bring some people to the event either Saturday or Sunday contact katie@rivernorthcrossfit.com

PRE-WOD:  JERK 1 – 1 – 1 – 1 – 1

CLICK HERE to see the JERK demo AND additional information on common faults.

The Jerk is like the Push Press because we use our legs and hips to assist in driving the bar overhead.   The JERK allows you to drop underneath the bar in order to lift heavier loads.

WOD:  10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1

• Kettlebell Swing (70/53)
• Ring Dip
• 200 m RUN after every round

Craig only visits us on the weekends but when he does he GETS TO WORK!

SkinnyFit Workout

50 – 40 – 30 – 20 – 10

• Calorie Row
• Sit-Up
• Dumbbell Thruster
• 400 m Run between each set

Coached Classes EVERY HOUR STARTING ON THE HOUR!

• First Class at 5 am
• Last Class at 8 pm
• SPECIAL ADDITIONAL CLASS
• CrossFit Endurance 6 pm at Chicago Avenue Track with Coach AJ!

CLICK HERE for details on where Regionals will be held and what the schedule is for TEAM RNCF!  Come out and support not only the TEAM but CROSSFIT in general!  Friday, Saturday, and Sunday from 9 am until 5 pm!

CLICK HERE to see where the event will be held and get directions!  We are currently coordinating rides so if you want to join the group or have a car and want to help bring some people to the event either Saturday or Sunday contact katie@rivernorthcrossfit.com

WOD:  TABATA

• ROW
• BURPEE
• WALL BALL (20/14)
• DOUBLE UNDER

20 seconds of WORK, followed by 10 seconds of REST for 8 ROUNDS EACH EXERCISE

Battle last Thursday with AJ, Robbie, and Brigs! We HAVE to start getting these guys together more often!

Coached Classes on the HOUR EVERY HOUR:

• First Class at 5 AM
• Last Class at 8 PM
• **SkinnyFit with Coach Meg at 8:30!  Women’s only class focusing on body weight movements and getting Skinny AND FIT!

“BASICS” KICKS OFF TODAY!  This is the program designed to get you familiar with the “BASICS” of CrossFit!  We start a new program every other Monday.  Contact katie@rivernorthcrossfit for more details or to save a spot in this LIMITED class!

• Class at 6 AM (must sign up and pay online) with Coach Meg runs for the next two weeks on Monday, Wednesday, and Friday at 6 AM
• Class at 8 PM (must sing up and pay online) with Coach Emily runs for the next two weeks on Monday, Wednesday, and Thursday nights at 8 PM

PRE-WOD:  Overhead Squat 3 X 3 X 3 X 3 X 3

WOD:  21 – 15 – 9

• Overhead Squat (115/83)
• Box Jump (30/24)

Coach Todd showing the group how to keep an active overhead position! Make sure you use a weight today that will keep you in good form so you can keep getting better at this difficult movement!

SkinnyFit Workout:

“Tabata Time”

Tabata means 20 seconds of rest followed by 10 seconds of rest for 8 rounds!  You will go through a “Tabata” workout lead by Coach Meg through some basic body weight movements that will challenge you a little more each round!  The idea is to stay strong!  You are only as good as your WORST tabata round!

HAPPY MOTHER’S DAY!

• YOGA AT 9 AM
• OPEN GYM 10 am – 2pm
• INTRO CLASS WITH EMILY AT 11 AM (must be signed up)

NEW SUNDAY POST IDEA!

• We want your story!  Every day people come up sharing their story of weight loss, strength gains, personal records in races, and in general being MORE FUNCTIONAL!
• SEND YOUR STORY TO katie@rivernorthcrossfit.com along with either a picture of yourself, or a picture of something that motivates you!
• Each Sunday I will pick a post!  If your post is chosen I will notify you that you are the Athlete of the Week AND you will get a free RNCF t-shirt!

PALEO CHALLENGERS!

• Already 1/2 way to the finish line and many of you have experienced more success than you may have ever seen in only 30 days!
• Paleo Challenge will end with a Paleo workout, weigh in, and of course a PARTY!
• Weigh in times will be announced but will all be done on either Thursday June 14th, Friday June 15th, or Saturday June 16th.  The Paleo team winner announcement, individual winner, and party will be on Sunday June 17th from 12-2!  Lunch will be served and obviously a ton of paleo treats!  Put this on your calendar!
• You will also need to complete Fran NO LATER THAN Saturday June 16th.
• GOOD LUCK and take this next 30 days as an OPPORTUNITY to make even more changes and to truly turn PALEO into YOUR lifestyle!

Nicholas is a great example of PALEO magic! In just 30 days he is down 10 pounds and he is like a new man!

Coached Classes on the HOUR EVERY HOUR!

• First Class at 7 AM
• Last Class at regular class is at 12 PM
• SPECIAL TEAM PALEO CHALLENGE AT 1 PM!! TEAMS ONLY!
• YOGA at 2 PM

PARTNER WORKOUT OF THE DAY!

• 100 m Buddy Carry
• 100 Curtis P (95/65)
• 100 Buddy Carry

Complete Curtis P’s as you wish!  1 Partner can do 100 or none!  UP TO YOU!

CLICK HERE to see the Curtis P!

This was Mark Day's FIRST DAY last year! Same workout, DIFFERENT MAN TODAY!

SPECIAL PALEO CHALLENGE HOUR AT 1 PM!

• This challenge is for the 3 TEAMS that are involved in the Paleo Challenge!  Measurements will be taken from 8 am until 1 pm as well as a mid challenge gage on how you are doing!
• TEAM BACONATORS, WOLF PACK, and PRIMAL BEASTS will compete in a workout that will challenge both body and mind!
• Study your PALEO info and get your body ready!  Just like at the end of this challenge today you will have to count on each other!
• GOOD LUCK!

Coached Classes EVERY HOUR ON THE HOUR!

• First Class at 5 AM
• Last Class t 8 PM
• SPECIAL ADDITIONAL CLASSES BELOW:
• CrossFit Endurance Chicago Avenue Track at 6 AM
• BASICS with MEG at 6 am (must be signed up and next session starts Monday May 14th!)
• SkinnyFit with MEG at 8:30 AM
• BASICS with EMILY at 7 pm (must be signed up next session starts Monday May 14th at a NEW TIME 8 PM)

BENCHMARK BOOKS ARE STILL AVAILABLE FOR $5!

GIRL TIME!!!

“Jackie”

• 1,000 m Row
• 50 Thrusters (45/33)
• 30 Pull-Up

POST WOD:  Good Mornings 4×6

The SkinnyFit Girls getting it done! Come in today for either Skinny "Jackie" or regular! They will both get you the results you want!

SkinnyFit Workout:  ”Dumbbell Jackie”

• 1,000 m Row
• 50 Dumbbell Thrusters
• 30 Pull-Up