Posted May 23, 2017
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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!
Posted May 18, 2017
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Monday
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
Wednesday
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
Friday
“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
Posted May 1, 2017
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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!
Posted April 23, 2017
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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: info@rivathletics.com P: (302) 745-2348
**Any non-member must complete Elements in order to take CrossFit classes**
Posted April 4, 2017
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Congratulations to Ali for being named Athlete of the Month for April! Don’t let the shirt fool you, he loves burpees…
1. What made you decide to join the Riv?
- I started going to a regular gym 1-2 years before joining the Riv and while I had enough motivation to go there regularly to train strength, I realized I clearly wasn’t in good shape considering mobility and cardio and I missed motivation. So, I decided to try the Riverfront and it was definitely one of the best decisions of my life.
2. How has RIV Athletics helped you reach some of your fitness goals?
- I think the Riv has an amazing coaching staff who are always pushing me to get better. I have lost around 15 pounds since I have joined without eating healthy, which is pretty amazing.
3. What has been your favorite workout? What have you improved on most?
- My favorite workout is any workout that does not have burpees :). Recently, I really liked the “12 days of Christmas” workout. My biggest improvement has been my stamina as I have been able to do multiple workouts in a day.
4. What is your favorite part of the Riv?
- I really look forward to Sunday RivWod classes as they are awesome.
