Coached Classes every hour on the hour

• First Class at 7 am
• Last Class at 1 pm

*FREE INTRO Class tomorrow (Sunday) at 11 am. You must be signed up to join the Intro! Email jen@rivernorthcrossfit.com to get signed up!

Email jen@rivernorthcrossfit.com or emily@rivernorthcrossfit.com to get started with our Basics Program today!

• Three 1 on 1 Sessions that you set up on your own schedule
• After completingBasics you will feel 100% ready to join any regular class!
• $60 per Session

WOD: 20 AMRAP

• 200 meter Run
• Max Clean & Jerks (135/95)

*One partner runs while the other completes as many Clean & Jerks as possible. When runner returns you will switch tasks. 

*Score = Total Clean & Jerks

Click Here to see a proper Clean & Jerk

Coached Classes every hour on the hour

• First Class at 5 am
• Last Class at 8 pm
• SkinnyFit at 8:30 am

*Dont use Memorial Day on Monday as an excuse to stay away from us….we will be open from 8 am until 11 am! So come get your sweat on with us, and then enjoy your Memorial Day!

Email jen@rivernorthcrossfit.com or emily@rivernorthcrossfit.com to get started with our Basics Program today!

• Three 1 on 1 Sessions that you set up on your own schedule
• After completingBasics you will feel 100% ready to join any regular class!
• $60 per Session

Pre-WOD: Deadlift add 10lbs to 3RM

• 5 @ 75%
• 5 @ 85%
• max reps @ 95%

Click Here to see proper Deadlift Technique

WOD: For Time

• 50 Pull-Ups
• 400 meter Run
• 50 Shoulder to Overhead (95/65)
• 400 meter Run
• 50 Box Jumps (24/20)
• 400 meter Run

Click Here to see movement standards for the Shoulder to Overhead

Coached Classes every hour on the hour

• First Class is at 5 am
• Last Class begins at 8 pm
• SkinnyFit at 6 am

*We are OPEN from 8-11am on Memorial Day!

Email jen@rivernorthcrossfit.com or emily@rivernorthcrossfit.com to get started with our Basics Program today!

• Three 1 on 1 Sessions that you set up on your own schedule
• After completingBasics you will feel 100% ready to join any regular class!
• $60 per Session

WOD: 6 Rounds

• 250 meter Row
• 10 Kettlebell Swings (70/53)
• 200 meter Run
• 2 minutes Rest

Click Here to see how to swing a bigger Kettlebell while keeping proper form

You should be working so hard that THIS is what your 2 minutes rest should look like today!

Coached Classes every hour on the hour

• First Class at 5 am 
• Last Class at 8 pm
• SkinnyFit at 8:30 am

Email jen@rivernorthcrossfit.com or emily@rivernorthcrossfit.com to get started with our Basics Program today!

• Three 1 on 1 Sessions that you set up on your own schedule
• After completingBasics you will feel 100% ready to join any regular class!
• $60 per Session

Pre-WOD: Shoulder Press add albs to 3 RM

• 5 @ 75%
• 3 @ 85%
• max reps @ 95%

Click Here to see Shoulder Press Form

WOD A OR WOD B:

WOD A: 2 Rounds

• 20 Push Press (95/65)
• 20 Box Jumps (24/20)
• 20 Pull-Ups
• 20 Burpees
• 20 Sumo Deadlift High-Pull (95/65)

Click Here to see the Sumo Deadlift High-Pull

WOD B: 2 Rounds

• 20 Ring Dips
• 20 Box Jumps (24/20)
• 20 Chest to Bar Pull-Ups
• 20 Burpees
• 20 Sumo Deadlift High-Pull (95/65)

Click Here to see Chest to Bar Pull-Up tips

Click Here to see Ring Dip Technique

Coached Classes every hour on the hour

• First Class at 5 am
• Last Class at 8 pm

Email jen@rivernorthcrossfit.com or emily@rivernorthcrossfit.com to get started with our Basics Program today!

• Three 1 on 1 Sessions that you set up on your own schedule
• After completingBasics you will feel 100% ready to join any regular class!
• $60 per Session

Pre-WOD: Back Squat add 10lbs to 3RM

• 5 @ 75%
• 3 @ 85%
• max reps @ 95%

Click Here to see proper Back Squat Form

WOD: 5 Rounds

• 10 Front Squat (135/95) B (185/125)
• 10 Toes to Bar

Click Here to see proper Front Squat Form

Great front rack form! Remember to drive your elbows up while you are front squatting today!

Coached Classes every hour on the hour

• First Class at 5am
• Last Class at 8pm
• SkinnyFit at 8:30am

Email jen@rivernorthcrossfit.com or emily@rivernorthcrossfit.com to get started with our Basics Program today!

• Three 1 on 1 Sessions that you set up on your own schedule
• After completingBasics you will feel 100% ready to join any regular class!
• $60 per Session

Pre-WOD: Max Snatch

Click Here to review the Snatch

WOD: 10AMRAP

• 3 Squat Snatch (135/95)
• 100m Run

Click Here to review the Squat Snatch

Congrats to our RNCF Tough Mudders this past weekend!

Wake up and get in here at 9 am for Yoga!

Open Gym from 10 am – 2 pm

FREE Intro at 11 am – You must be signed up to join!

Rowing Seminar with Morgan today from 1 – 3 pm

BioSig Modulation with Todd today from 11 am – 1 pm

* Have you signed up for your Regionals T-shirt yet!? If not, stop at the front desk and put your name on the list!

Plank Party!

Coached Classes every hour on the hour

• First Class at 5 am
• Last Class at 8 pm
• SkinnyFit at 8:30 am

Email jen@rivernorthcrossfit.com or emily@rivernorthcrossfit.com to get started with our Basics Program today!

• Three 1 on 1 Sessions that you set up on your own schedule
• After completingBasics you will feel 100% ready to join any regular class!
• $60 per Session

If you are interested in the Rowing Seminar with Morgan, or learning about Biosignature Modulation body fat testing with Todd, THIS SUNDAY email jen@rivernorthcrossfit.com!!

Partner Saturday!

Coached Classes every hour on the hour

• First Class at 5 am
• Last Class at 8 pm
• SkinnyFit at 8:30 am

Email jen@rivernorthcrossfit.com or emily@rivernorthcrossfit.com to get started with our Basics Program today!

• Three 1 on 1 Sessions that you set up on your own schedule
• After completingBasics you will feel 100% ready to join any regular class!
• $60 per Session

If you are interested in the Rowing Seminar with Morgan, or learning about Biosignature Modulation body fat testing with Todd, THIS SUNDAY email jen@rivernorthcrossfit.com!!

Pre-WOD: Deadlift add 10lbs to 3RM

• 3 @ 70%
• 3 @ 80%
• max reps @ 90%

• 5 Hang Squat Cleans (A 95/65)(B 175/115)
• 5 Burpees

• 4 OH Squat (A 95/65) (B 135/95)
• 8 Push-ups (B – Ring Dips)

Click Here to reveiw the OH Squat

Coached Classes every hour on the hour

• First Class at 5 am
• Last Class at 8 pm
• SkinnyFit at 6 am

Email jen@rivernorthcrossfit.com or emily@rivernorthcrossfit.com to get started with our Basics Program today!

• Three 1 on 1 Sessions that you set up on your own schedule
• After completingBasics you will feel 100% ready to join any regular class!
• $60 per Session

If you are interested in the Rowing Seminar with Morgan, or learning about Biosignature Modulation body fat testing with Todd, THIS SUNDAY email jen@rivernorthcrossfit.com!!

WOD: 30 AMRAP:

• 50 Double Unders
• 400 meter Run
• 30 Walking Lunges
• 20 Burpees
• 10 Toes to Bar

Click Here for Double Under tips

Click Here for Toes to Bar Progressions

NEW SHIRTS! Come in and check them out!