What’s Up Wednesday!

Schedule Changes!!

Class Changes!

If you didn’t see our newsletter via email last week…then LISTEN UP!

- Fight Fit will be moving to Tuesdays (6pm) and Thursday (5:45pm) instead of Monday and Wednesday. Saturday’s will stay the same.

- Introduction to CrossFit will be moving from Wednesday night at 8 p.m. to Saturday mornings at 9 a.m.

- Riv Fit is moving from Thursday (5:45pm) to Thursday (4:30pm). We are also adding a Tuesday/Thursday 5:15 am class with Coach Ross!

- RivFit will now have an elements class at 10:15 a.m. on Saturdays.

Stay tuned for a Mobility Class addition as well!

We hope you enjoy the changes we are making :)

Tasty Tuesday

The Rivermonster Bar is now carrying Quest Peanut Butter Cups! The delicious combo of chocolate and peanut butter is sure to WOW you.

Want a cold summer treat?

Follow the recipe below for a delicious dessert!

1 scoop of vanilla protein powder

1 tbsp of natural peanut butter

1 cup of unsweetened vanilla almond milk

1/4 tsp gluten free xanthan gum (to thicken)

then mix in the quest PB Cups and enjoy!

What’s Up Wednesday!

1. TEAM BEACH WOD & BBQ- This Saturday! Make sure to sign your team up on Mindbody and on the sign up sheet at the front desk! Starts at 9:30 am and it looks like it will be great weather. Sign up ASAP. Guaranteed to be an awesome time.

2. VOTE FOR US- We have been nominated as the Best CrossFit Box in DE by Reader’s Choice! Check out the picture above. We are in first! If you have not voted yet..please do ASAP @ http://delaware.cityvoter.com/best/crossfit/fitness/delaware

3. INSTAGRAM.- If you don’t follow us you are missing out! Pictures of the WODS and the RIV are posted multiple times throughout the week. Find us with the username CFRIVERFRONT

Tasty Tuesday! Homemade Progenex Protein Bars!

Homemade Progenex Protein Bars!


1 Cup Mixed Nuts + Seeds

1/4 cup unsweetened shredded coconut

1/4 cup crunchy almond butter

1/4 cup coconut oil

1/4 cup almond meal

1 1/2 tsp pure vanilla extract

1/2 tsp of raw organic manuka honey

3/4 cup Progenex powder

1 large egg

1/2 teaspoon sea salt

1/2 cup dried goji berries

1/4 cup unsweetened coconut to sprinkle on top

For baking and mixing instructions see : http://crossfitfenrir.com/paleo-protein-bars/