‘The barbell is driven off the shoulders with a violent dip-drive. In the split second that the upward drive of the hips and shoulders makes the barbell weightless, the athlete drives the body down with the arms until the bar is locked out solidly overhead.’ -The CrossFit Journal Articles
This week Coach Kirsten offers up tips for correctly executing your Push Jerk, as well as common errors to avoid. Next up: Split Jerk.
Thank you to all the athletes, volunteers, and spectators that came down to The Starboard for the 3rd Annual Battle at the Board competition. It was a great day teaming up with CrossFit Dover for the competition and raising money for Operation Underground Railroad!! Check out the video below for the highlights!!
Congratulations to Hope for being Athlete of the Month for May. Hope has been killing it ever since she started back in January and is now pulling double sessions most days with RivFit and CrossFit!!
1. What made you decide to join the Riv?
-Deciding to join the Riv was a combo of being super uncomfortable in my own skin and passing all of the athletes on a daily basis on my way to work. I was too curious not to come in and try it out!
2. How has CrossFit Riverfront helped you reach some of your fitness goals?
-Originally my only goal was to lose weight, but that quickly fell to the back burner. I’ve lost over 20 lbs in the last 5 months at the Riv; however, more importantly my endurance has increased a ton and so has my confidence level with my body and with my abilities. My goal now is to do the Open in 2017!
3. What has been your favorite workout? What have you improved on most?
-Partner WODs on Friday are my favorite because having someone to cheer on is more fun than talking to myself the whole time! Everything has improved in the past 5 months, but most of all my depth on squats, speed on burpees and whining during running drills.
4. What is your favorite part of the Riv?
-Just one favorite part of the Riv?? My favorite part of the Riv is the atmosphere. I’m super shy by nature so it means a lot to me that everyone is so friendly and willing to high five and fist bump and cheer you on.
Congratulations to Matt for being named Athlete of the Month for May! Good luck with the upcoming move!
1. What made you decide to join the Riv?
At work, Bobby Kennedy told me he enjoyed the heck out of it, and that I should give it a try. I definitely needed something a little less solitary than the traditional gym experience to keep me motivated. So far it’s definitely done that, I was one week in and I knew I was there to stay.
2. How has CrossFit Riverfront helped you reach some of your fitness goals?
I participated in my first CrossFit competition and I placed! For someone who never participated in team sports in school, receiving recognition for anything athletic is kind of a big deal for me. I have many other goals and benchmarks I’m hoping to still achieve, handstand walks, for sure, being one of them.
3. What has been your favorite workout? What have you improved on most?
I don’t think I have a favorite workout, but I have favorite exercises – squat cleans being at the top. I also really enjoy any workout with HSPU or T2B. I just find them satisfying movements. I can’t say double-unders are my favorite, but it took me a solid three months to be able to string more than three together, and I can proudly say I perform them in WODs now!
4. What is your favorite part of the Riv?
I think community seems to be the consensus! But seriously, the Riv is full of such supportive members. If you’ve ever been to a competition, it’s a really neat thing to watch everyone cheer each other on. I think it’s what drives our athletes to improve ourselves. My experience so far at the Riv has been really great. It’s tough to explain to non-crossfitters why I wake up 4:30AM to do it, but it’s, without a doubt, the best part of my day.
Building off of the Overhead Press, this week we are moving onto the Push Press. The Push Press allows you to cycle weight quicker and more efficiently by incorporating a leg/hip drive.
This week Coach Kirsten offers up tips for correctly executing your Push Press as well as common errors to avoid. Next up: Push Jerk.
Firstly, let me start by stating how excited I was when I learned I won the CrossFit Riverfront Rising Tides Challenge. Not only does it feel good to know that my friends thought so highly about what I do, it’s equally as fulfilling to know that, CrossFit Riverfront was impressed enough to deem me the winner!
So far, my experience at The Riv has been challenging, learning, and rewarding. The learning, and the rewards, actually stem from the challenges that were presented before me at each workout. Whether it’s a turf WOD, or a weightlifting WOD, the work forced me to constantly push myself to the “next level’. Not only have I learned a plethora of new exercises, I’ve learned proper form, and advanced technique on exercises I was already familiar with. I’ve learned new ways to increase my strength, and endurance; and as a runner, endurance is highly necessary when I compete!
Another great attribute of CrossFit Riverfront, is the community. From the coaching staff, to the members, there is always somebody in your corner! There’s always somebody motivating you! There’s always somebody pushing you to be your best you! That kind of priceless support goes a long way toward me reaching that next level! I can definitely understand why my friends love CrossFit Riverfront so much. The work, the challenge, the people, and the achievement, make it worth the price of admission! Thank you for the experience CrossFit Riverfront!
CrossFit Riverfront has kept pace with the constantly growing Wilmington Riverfront, starting in a small store-front space in 2010 before moving into our current 12,000+ sq. ft. facility. Our philosophy on fitness and community has also continued to evolve, from being a small ‘box’ to now being a complete athletic performance center. Despite having a lot more members and a much larger facility, we have kept our close-knit feel intact by always focusing on our most important component, our community!
Mission Statement
CrossFit Riverfront is a fitness community that provides a positive and motivating environment to improve our members’ quality of life through health and wellness.
Core Values
1. We provide a Welcoming and Inclusive environment to everyone, regardless of fitness level or athletic background.
2. Professionalism is fundamental– Coaches and Staff are held to high standards of integrity and are expected to treat everyone fairly and with respect.
3. Our Community is the cornerstone of CrossFit Riverfront and it’s what separates us from other gyms and boxes.
4. We are Passionate about the personal development of our members and the improvement in their health and wellness.
5. Our classes are Fun, motivating, and will challenge you to push yourself to be the best you can be!
Getting Started
The process is simple! Stop in and check out the facility anytime during business hours! There is always a coach or staff member available to give you a tour and answer your questions. Take advantage of our Free Trial that includes 7 days of unlimited access to our Standard classes! These include: RivFit, RivEndurance, FightFit, and Yoga! To start the trial, come in about 10 minutes prior to ANY of the Standard classes offered from our Schedule. After you complete a waiver, you can begin your 7-day trial with no obligations!
It has taken a long time, but Erik has finally found himself as Athlete of the Month! Erik gets a lot of flak, but he seriously is one of the most committed and hardest working guys in the gym.
What made you decide to join the Riv?
1. I used to go to the gym a lot in college with my friends, but when I moved to Delaware I didn’t know anyone. I tried going to the Y when I could, but it just wasn’t the same. My sister had been doing CrossFit for about a year at this point, and she suggested I try it out. I used to bash CrossFit on a regular basis, but decided to give it a shot. I looked up gyms near me and the Riv came up. I remember the first person I saw was Chris Johnson. I never saw a man so large able to move so well (at least I thought so back then…j/k Chris). I wasn’t all about it at first, but then there was a WOD with overhead squats involved. I couldn’t even do the bar, which was extremely humbling. After that I was determined to break parallel for an OHS. Thus began the never ending journey to master the myriad amounts of movements that are CrossFit.
How has CrossFit Riverfront helped you reach some of your fitness goals?
2. CrossFit helped me actually create fitness goals. I never really had any when I first started. After becoming some what proficient in most of the movements I started writing down my goals and looking at them everyday. Month by month I started chipping away at the weights or the skills, and by the end of my second year in CrossFit I had accomplished almost everyone that I wrote down. That mindset has translated into my professional and personal life as well. I’ve never been more focused in my life than I am now with CrossFit as a large part of it.
What has been your favorite workout? What have you improved on most?
3. My favorite workout would be anything with ring MU’s, snatches, and heavy deadlifts (mainly because I can dominate Josh Reed in those movements). In all seriousness, ring MU’s are really fun. I remember seeing them for my first time and thought I’d never be able to do them. Snatches are the most technically difficult movement out there, so being able to move decently heavy weight for reps in that skill is satisfying.
What is your favorite part of the Riv?
4. The community is definitely my favorite part. I look forward to coming here almost everyday. This is the one place I can be myself and not be judged…for the most part. This place has really helped me become myself, and I don’t think I could be anymore grateful for it.
Congratulations to Emily for being Athlete of the Month for April! She has been killing it and the hard work is paying off big time!
1. What made you decide to join the Riv?
My husband had been coming to the Riv for a few months and kept trying to get me to check it out. He would come back from a class and tell me all about his workouts and I would stare blankly (“did he just say snatch?”). Now, we have CrossFit as a joint hobby and it’s been really fun to learn about all of the workouts and people he had been raving about for so long!
2. How has CrossFit Riverfront helped you reach some of your fitness goals?
How has it not!? When I joined in December, I was at my heaviest weight and my body fat percentage was in the unhealthy range. Now, just four months later, I’m down 11% body fat! I’m just 2% away from being out of the “healthy” range and into the athletic range. I feel strong and empowered at what my body is capable of. The weight I was working out with when I started is now my warm up weight, and I keep hitting new PRs with every WOD. I can’t wait to see how my body continues to transform with these workouts!
3. What has been your favorite workout? What have you improved on most?
I have a love-hate relationship with the snatch to overhead squat because it’s the one move that I still don’t feel quite as comfortable with, but holy smokes it’s a pretty badass move!! I’ve always wanted to be able to do pull ups, and I’ve graduated from the biggest band to one of the medium sized bands, but my big goal is to be able to do unassisted pull ups.
4. What is your favorite part of the Riv?
I think my favorite part about it is that it isn’t anything I expected. I always equated CrossFit with meatheads and people who were working out super intensely and getting hurt. That couldn’t be further from what I’ve found at the Riv. Everyone is so kind and the sense of community is palpable; for example, I was so nervous for my first WOD but my coach announced it to everyone at the start of the class and everyone cheered me on throughout the workout. The coaches are always making sure our form is correct and they help me figure out what weight I should be using. I feel very supported in this fitness journey and am happy to have found some new friends along the way!
