CrossFit Riverfront is Delaware Breast Cancer Coalition’s Partner of the Month
Posted September 17, 2015http://debreastcancer.org/gift/current_partners
Blog
Congratulations to the Athletes of the Month!
Posted September 16, 2015Congratulations to the Athletes of the Month: Esteban Conejo, Ryan Pellegrino, Courtney Sendeck, and Angie Hiltz!! Make sure to stop up at the front and read their answers as to why they came to The Riv and what motivates them to keep coming back!
Whole30 Info Meeting
Posted September 9, 2015
Whole30 INFO MEETING TOMORROW 8PM!
This year during our Whole30 Challenge we will be holding weekly support and discussion meetings on Tuesday nights from 8-8:45pm. Possible topics:
- 9/22: Whole30 Nutrition Program Discussion
- 9/29: Grocery Shopping & Meal Prep Discussion
- 10/6: Eating for Athletic Performance & Recovery
- 10/13: Beyond Whole30 & Nutrition in Every Day Life
If any of these interest you, please join our program by signing up at the front desk & see what healthy eating is all about!
Labor Day Schedule
Posted September 3, 2015
Heads up! There will be ONE CLASS ONLY on Labor Day Monday (September 7th, 2015).
RivFitters and CrossFitters, report by 9:30am for our Labor Day WOD— and then enjoy the rest of your day! Your regular programming resumes on Tuesday.
Esmond Strong WOD and Fundraiser for A.I. DuPont Hospital
Posted August 26, 2015
In CrossFit you are tested day in and day out through ruthless and tiring workouts. These workouts not only test you physically, but mentally as well. These workouts bring together a special group of people who form a bond. Helping each other through these rigorous and exhausting times starts to form more than a bond, but a family. That is what CrossFit Riverfront has become: One Big Family. We have a gym that is full of people that we call our brothers and or sisters. When one of us is down we are right next to them cheering them on. We feel the pain they feel and we are right there to push one another through the toughest of moments or times. This goes for any moment, not just in the gym but outside the gym as well. Our family extends a lot further than the walls surrounding our gym. We are there through anything and right now we are there for two of our brothers, the Esmond Boys.
Sean and Ryan Esmond are two outstanding young men who not only thrive in class, but light up the room. These boys bring life into every class they attend. They are a big part of our family. Every time you see these boys you just think “oh here we go” because you just never knew what outrageous things they would say or do. It’s always an adventure to coach a class with these two, but an adventure that kept you on your toes and reminded you why you coach.
A few months ago the boys took a trip with their family to St. John, Virgin Islands. While on vacation the Esmond family inhaled the odorless insect repellent, methyl bromide. When the Esmonds came in contact with the repellent they fell into seizures and were taken to the local hospital; they were then airlifted to Philadelphia. Stephen, the boys’ father, is recovering with each day that passes and improving steadily. Their mother Theresa Devine is going through physical therapy and recovering, but most importantly is out of the hospital and at home. Our boys, our brothers Sean and Ryan are working hard each day to get better and recover.
When one of our family members is down any crossfitter knows we are always there to pick them up no matter what the case or circumstance. We want the Esmond family to know that we are behind them every step of the way no matter how hard the road may get.
On October 3rd we will be holding a community wide workout. This workout can be done by anyone, of any age, at any level. In CrossFit we do workouts to honor extraordinary members, to bring the community together, to build each other up and that is exactly what CrossFit Riverfront plans on doing.
Through this workout we want to raise money and send a donation to A.I. DuPont Children’s Hospital in the boys’ names. We want to bring together Sean and Ryan’s family, friends, and anyone who knows how hard it is when a brother is down. We will make this day fun and full of laughter because that is exactly what Ryan and Sean bring to every class they participate in. We want everyone to know CrossFit Riverfront is Esmond Strong!
Please show your support by making a donation here.
WHEN: OCT 3, 2015 10AM- 12NOON
WHERE: CROSSFIT RIVERFRONT
512 JUSTISON ST. WILMINGTON DE
WHAT: ESMOND STRONG WORKOUT TO RAISE MONEY IN THE BOYS’ NAME FOR AI DUPONT CHILDREN’S HOSPITAL
Give 5 Minutes for Autism: Lift Up Luke WOD
Posted August 24, 2015
Rivermonsters, come join us September 19 and give 5 minutes for Autism! We will be hosting the Lift Up Luke WOD at 9am Saturday September 19 in support of the Lift Up Autism foundation.
1 in 88 kids are affected by autism. I’d wager to say that someone in our box has a family member or friend that is affected by autism. With this important event, we’ve got the opportunity to spread awareness and to stress the importance of early diagnosis and support for autistic children and their families.
Two years ago, on October 19, 2013 Josh Everett, TrainHeroic, and the more than 350 boxes in the CrossFit community rallied together in spectacular fashion to support the Autism community in a worldwide workout event called Lift Up Luke. This “competition for a cause” specifically sought to support early diagnosis and treatment of Autism, raise funds for the Autism Tree Project Foundation in San Diego, and most importantly, turn a global spotlight on the measured and severe impact of Autism on families and individuals around the world.
THE WORKOUT
“LUKE” WORKOUT DETAILS
5 MIN AMRAP
4 Power Cleans: 155 lbs. men/105 lbs. women
24 Double Unders
10 Pull-Ups
The “Luke” workout is challenging but accessible. We have scaling options to accommodate athletes of all abilities and experience levels. If you’re new to CrossFit or have never done these movements, there are many other ways to participate and get involved.
August Athlete of the Month: Paul Ackerman
Posted August 20, 2015
What made you decide to join the Riv?
I had friends and family doing CrossFit training and I was skeptical, but a friend of mine told to just try it so I sat in on a class and signed up, took an elements class (reminder this was a little over 2 years ago), and was terrible at everything. But with all the coaching and training that goes on, one of the coaches walks past me and says “You have gotten a lot better,” that motivated me to keep working at it.
How has CrossFit Riverfront helped you reach some of your fitness goals?
CrossFit has made me mentally and physically stronger. I get compliments all the time asking me about how I do it, and I tell them tell straight up, I do CrossFit training. It has made me in better shape, built up better endurance, I compete with other athletes to challenge myself and push myself to limits I didn’t know were possible. Now when I’m with friends they all look up to me when we go out.
What has been your favorite workout? What have you improved on most?
My favorite workouts are the ones with little running and more weights. Power Cleans, Strict Presses, Back squats (which I swore I would never do because I hear about too many injuries, and now I do all the time), Snatches. I love it all. My favorite complex is the BEAR COMPLEX, the combination works every muscle in your body and the heavier you go the harder you have to push yourself. I have improved “cleaning” the bar and “cleaning” it about my head. Figuring out full squats and quarter squats… I used to go down too far, and not enough.
What is your favorite part of the Riv?
Favorite part of the Riv, I would say the people, and the staff/coaches. They aren’t there to TELL you what to do, they are there to coach you and teach you to get the best of your workout. CrossFit can be EXTREMELY intimidating for someone that has never touched a barbell before, and the coaches do an incredible job training you on how to correct your mistakes, rather then yell at you from across the room and embarrass you, or just not acknowledge you at all. They answer any and all questions that you have with personality so it’s not really members and coach, it’s more like your family. Most of all, EVERY time I go, I have a great time. I’m told all the time “You’re still here?!”
August Athlete of the Month: Claire Kirby
Posted August 20, 2015
What made you decide to join the Riv?
I decided to join the Riv because I was bored with the repetition of regular gym classes. I was looking for something challenging and different from the norm. I’ve always enjoyed working out but like to change it up every once in a while. No need at the Riv as it is always different.
How has CrossFit Riverfront helped you reach some of your fitness goals?
Crossfit Riverfront has helped improve my overall fitness, muscle tone, core strength and stamina .
What has been your favorite workout? What have you improved on most?
My favorite workouts are RFTs especially ones that include rowing. I enjoy the competitive element of trying to finish first. I hate burpees .. Not that you asked.
What is your favorite part of the Riv?
I love everything about the Riv. I love the fact that the workouts are never the same. I love how friendly, welcoming and encouraging everybody is, both coaches and members. I love that I am challenged every time I show up and never leave disappointed!
Prevention Field Day with Brandywine Counseling and Community Services
Posted August 19, 2015
This Saturday, August 22nd, some of our CrossFit Riverfront coaches will be working with Brandywine Counseling and Community Services to put on a field day for kids age 12 and up from Wilmington and the surrounding area. They will be guiding them through different challenges and obstacles throughout the day in an effort to promote teamwork, physical activity, and leadership.
If you’re planning to be in the area or working out at the Riv that morning, stop by and check it out! It will be taking place at Justison Landing Park (the field across from Starbucks) and we’d love for you to share any love on social media using the hashtag #BCCSFieldDay.
Visit www.brandywinecounseling.org to learn more about BCCS or to register a participant. Registration is required and space is limited.
CrossFit Riverfront Whole30 Challenge
Posted August 19, 2015
This September 18 2015 – October 17 2015 CrossFit Riverfront will be running a Whole30 Challenge! This is the perfect post-summer, pre-holiday nutrition challenge to get your diet back on track to create a lifestyle for a happier, healthier you!
Never heard of the Whole30 lifestyle?
Established by Dallas Hartwig and Melissa Hartwig (of Whole9) in April 2009, the Whole30® is the original nutritional program designed to change your life in 30 days. Think of it as a short-term nutritional reset, designed to help you put an end to unhealthy cravings and habits, restore a healthy metabolism, heal your digestive tract, and balance your immune system.
It is a diet based around eating whole foods – foods that are not only healthy for you, but do not cause inflammation or have a negative impact on your health & fitness performance.
Our Challenge at CrossFit Riverfront will feature a nutrition program will consisting of 30 days filled with weekly support meetings, a daily recipe blog, weekly email tips & tricks to stay on track. We will also be holding events & get-togethers to keep everyone on track, such as paleo-potluck dinners, special guests at meetings, food-friendly field trips & fun-fitness outings that are all Whole30 approved! Good news is that we will all be in this together! Support will always be just an email or message away!
Entry fee is $50. Open to members only. Prizes will be given out at the end of the program. We will have a celebration BBQ on October 17 to culminate the program.
We will have two informational meetings, during the first two weeks of September, about the program. Dates to come soon! As well as info packets for those are interested. You may sign up today at CrossFit Riverfront. Please contact abby@cfriverfront.com with any questions!