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312-643-0406

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Chicago, IL 60654

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Upcoming Events

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Saturday May 25th, 2013

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

toddnow

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Friday May 24th, 2013

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

SONY DSC

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Thursday May 23rd, 2013

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!

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

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Wednesday May 22nd, 2013

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

ringdip

 

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Tuesday May 21st, 2013

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!

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

 

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Monday May 20th, 2013

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!

Congrats to our RNCF Tough Mudders this past weekend!

 

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Sunday May 19th, 2013

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!

Plank Party!

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Saturday May 18th, 2013

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!

Pre-WOD: Bench Press add 5lbs to 3RM
3 @ 70%
3 @ 80%
max reps @ 90%
 
WOD: For Time:
150 Burpees
100 Lunges (95/65)
50 Pull-ups
100 Push Press (95/65)
150 DU’s (lateral bar hops)
100m OH Run (45/25) each person
 
Partners take turns working. They cannot work at the same time. (work/rest)
pushpress

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Friday May 17th, 2013

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%
WOD: 4AMRAP
  • 5 Hang Squat Cleans (A 95/65)(B 175/115)
  • 5 Burpees
-Rest 3mins
6AMRAP
  • 4 OH Squat (A 95/65) (B 135/95)
  • 8 Push-ups (B – Ring Dips)

Click Here to reveiw the OH Squat

oh

 

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Thursday May 16th, 2013

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!

NEW SHIRTS! Come in and check them out!

 

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