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Week of 6/5/17

Posted June 4, 2017


Single Leg Deadlifts (DB’s): 4 sets x 10 reps

Good Mornings (w/ barbell): 4 sets x 12 reps

Calf Raises (DB’s): 3 sets x 20 reps


Strict Leg Raises: 4 sets x 10 reps (no swing, go to where you can be consistent– hip, elbows, or full range of motion)

Russian Twists (Slam Ball): 3 sets x 30 reps

Weighted V-ups (Slam Ball): 4 sets x 12 reps


Chin-ups: 4 sets x 10 reps

Hammer Curls (DB’s): 4 sets x 8 reps (heavy reps)

Chest Flys (DB’s): 4 sets x 12 reps

Athlete of the Month: Faith Scheibe

Posted June 1, 2017


Congratulations to Faith for being named Athlete of the Month for June! Faith consistently puts in two-a-days with Cycling and Endurance/RivFit!

1. What made you decide to join the Riv?

  • I wanted to try something different – had been a member of the YMCA and it just wasn’t cutting it.  There’s a different feel at the Riv that really motivates me!

2. How has RIV Athletics helped you reach some of your fitness goals?

  • My passion is backpacking and before I got serious at the Riv, my treks were filled with struggles – mostly physical.  Since I’ve gotten into better shape, backpacking is so much more enjoyable.  I went for a solo hike a month ago – that was probably the best trip of my life!!
3. What has been your favorite workout? What have you improved on most?
  • Favorite workouts:  RivFit, Endurance, & Sprint!  I know I’m improving when the 10 lbs dumbbells became too light & I needed to increase!!
4. What is your favorite part of the Riv?
  • I love that I’m constantly encouraged by the coaches – to do the best that I can, to push myself further.  It doesn’t matter that I’m not one of the many elite athletes at the Riv, they treat everyone with respect, encouragement, & enthusiastic support -even us beginners & novices!!  I have always felt welcomed!!

Week of 5/29/17

Posted May 26, 2017


Weighted V-ups: 4 sets x 10 reps
Russian Twists w/ Plate: 4 sets x 30 reps
L- Sit Hold: 4 sets of :30 on/:30 off


Ring/Box Dips: 4 sets x 12 reps
Tricep DB Extension: 4 sets x 14 reps
Ring Rows: Tabata: 8 rounds- :20 on/:10 off


EMOTM x 15
Minute 1- :45 Squat hold
Minute 2- :45 Plank hold
Minute 3- 14 Box Jumps

Battle at the Board- Ronald McDonald House of Delaware

Posted May 23, 2017

We are so excited to announce our charity of choice this year will be the Ronald McDonald House of Delaware! In 1991, they opened up to provide families with a safe, comfortable, affordable place to stay while their children received treatment at nearby hospitals. In the 26 years since opening, they have expanded services to include relaxing Family Rooms in 3 Delaware hospitals, a meal program that utilizes volunteer groups to prepare dinner 365 days/year, shuttle services for errands and recreation, and a ton of passes to local establishments for families to enjoy their time here as much as possible given the circumstances.

The House’s proximity to Nemours/Alfred I. duPont Hospital for Children keeps the 50 guest rooms occupied at high rates with families from across the United States and around the world.

· Shortest stay: 1 night

· Longest stay: 2+ years

· Families served in 2016: 2,103

· Operating cost: $72 per room per night

· Average family contribution: $4.28 per night

This is why donations and fundraisers are so important for us to be able to keep families close to their loved ones in the hospital! To donate, please see the front desk!

Week of 5/22/17

Posted May 18, 2017


Straight Leg Deadlifts (dumbbells): 4 sets x 14 reps
Split Squat (dumbbells): 4 sets x 16 reps (8 each leg)
Calf Raises (dumbbells): 4 sets x 20 reps


Seated Strict Press (dumbbells): 4 sets x 12 reps
Bench Press (pyramid going up in weight, down in reps/use same weight when going back up): 10, 8, 6, 4, 2, 4, 6, 8, 10 reps
Lateral Raises (dumbbells): 4 sets x 8 reps


“Strict Pull-up Work”
Ring Rows: 4 sets x 10 reps
Strict Pull-ups (scale with or without a band to make reps unbroken): 10, 9, 8, 7, 6, 5, 4 Reps
Bent Over Rows (dumbbells): 4 sets x 8 reps

Week of 5/15/17

Posted May 14, 2017


  • Bent Over Rows 3 x 10 (Overhand Grip) – Squeeze the lats, do not let the bar touch the ground. Start around knee area.
  • Bent Over Rows (Underhand Grip) 3 x 10 – Bend at waist, start around knee area. Come up to belly button, do not let bar touch the ground.
  • Dumbbell Shoulder Press 3 x 10 – Sets should all be working sets, heavy.
  • Ring Rows 3 x 12 – Do not let body drop, and keep in straight line. Pull to chest area.

**Sets x Reps**


  • Upright Rows 3 x 10 – Wide grip snatch grip, bar starts at hip or upper thigh area and pull to higher chest area.
  • Heavy Barbell Shrugs 5 x 15- Shoulders to Ears holding for at least 2 seconds.
  • Barbell Curls 3 x 10- Make sure elbows are in and allow no swing.


  • 8 minutes to work on HSPU progressions.
    • If you cannot perform handstands, perform 2 wall climbs every minute x 8 minutes.
    • If you are able to perform handstands, do a handstand hold for :30 on / :30 off x 8 minutes.
    • If you have HSPU, pick a number you can maintain and do strict– EMOM x 8 minutes.

Athlete of the Month: Fred Scott

Posted May 1, 2017

Congratulations to the Athlete of the Month for May, Fred! He puts in so much time at the gym (and even more at the monster bar) that he got his own shake on the board!

1. What made you decide to join the Riv?
  • My reason for joining the Riv was my doctor saying I needed to exercise to lower my cholesterol. Coach Mike would also tell me every day I would like this gym!
2. How has RIV Athletics helped you reach some of your fitness goals?
  • My cholesterol has lowered to normal levels without medication and I’ve lost plenty of fat and turned it into muscle.

3. What has been your favorite workout? What have you improved on most?

  • My favorite workouts are the Sunday Riv/WOD and the Endurance class is no joke!
4. What is your favorite part of the Riv?
  • The people– everyone from the coaches to the members are really good people who enjoy seeing each other’s success!


Summer Body Fitness Challenge

Posted April 23, 2017

Summer Ready in 6 Weeks with the Riv!

If you’re looking for a fitness community to support you and coaches to guide you as you launch into your fitness journey– now is the time!

RIV Athletics is hosting a Summer Body Fitness Challenge that starts on May 12th to help you set and crush fitness and nutrition goals.

Space is limited, so sign up now!

The challenge is also open to non-members as a 6-week Spring Special!

The fine print:

May 12th through June 23rd (the first official weekend of summer!)- participants will rack up points by doing the following:

Cycling Class: 3 points each

Functional Fitness Class: 2 points each

There will be a private Facebook group for everyone registered where you will receive a Kettlebell Kitchen discount code for the duration of the challenge, recipes, nutrition advice, and mobility and accessory tips and tricks from your coaches! 

This challenge is limited to 60 people– there will be a CASH PRIZE for the top 3 winners! 

We’re kicking it off with a PowerCycle ride and a baseline workout on Friday, May 12th from 7:00 pm – 8:00 pm and Saturday, May 13th from 11:00 am – 12:00 pm (participants would come to the session that’s best for their schedule). We will test the same workouts at the end of the challenge to see everyone’s improvement!

For more information on pricing, how to sign up, classes, or any other questions regarding the Summer Body Fitness Challenge, please reach out to the front desk!

E:      P: (302) 745-2348

**Any non-member must complete Elements in order to take CrossFit classes**