SPECIALTY COURSES

 
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There is no excelling in CrossFit without a basic knowledge of gymnastics. Whether you are working on getting your first ever pull up or ring dip, or looking to string muscle ups and master butterfly chest to bars, the Riv’s Gymnastics Specialty Course will help get you there.

The main focus of this course will be building strict strength. You will strengthen your raw power in all the basic movements, such as pull ups, ring dips, and handstand pushups. The purpose of this is simple. If we can get you stronger in strict movements you will become stronger and safer during the dynamic movements. Master strict before kipping! 

What To Expect:

  • Entrance and Exit InBody Scan

  • Baseline test & retest after 6 weeks – Max strict pull –ups and max strict ring dips

  • Directed and personalized performance feedback

  • 2-day undulating schedule – Pull day and Push day

This course meets 2 times a week for 6 weeks and is open to all, regardless of fitness level. Stay tuned for next start date announcement.


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 Improve your aerobic capacity with the Endurance Specialty Course! Entirely focused on running, this course will help you build a better aerobic base while improving running technique and performance. Learn how to run faster and longer, prevent injury, reduce hear rate and recover faster after running. You can do short CrossFit metcons 7 days a week, but unless you have a strong aerobic foundation, you will always fall short.

What To Expect:

  • Entrance and Exit InBody Scan

  • Baseline test & retest after 6 weeks - 400m + 1 Mile Time Trial

  • Directed and personalized performance feedback

  • 2-day undulating schedule - Sprint Day - Long Aerobic Day

This course meets 2 times a week for 6 weeks and is open to all, regardless of fitness level. Stay tuned for next start date announcement.


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A perfect – and super fun – way of getting strong! Using unconventional methods of training, like farmer carries, sled pushes/pulls, yoke carries and more, Strongman allows you to increase strength without the wear and tear on your joints typically found in barbell work. Because of the unique and sometimes awkward sizes and shapes of the objects used, this course builds functional, real world strength and capacity, in turn yielding incredible gains in and outside of the gym. 

And again, pushing a heavy sled is just really, really fun.

What To Expect:

  • Baseline test & retest after 6 weeks

  • Supplement barbell training with low-impact lifting

  • Comprehensive understanding of traditionally weak barbell positions that for strengthening and injury prevention

  • Have fun – move heavy things!


This course meets 2 times a week for 6 weeks and is open to all, regardless of fitness level. Stay tuned for next start date announcement.