Riv News!

Hi River-monsters!

We are now selling Kill Cliff at the front desk!  




Make it Happen Monday! Have you been thinking about participating in a CrossFit Competition? Last year we had 4 teams compete in the SuperFit Games at our gym and this year we want to see more Rivermonsters in on the action!

The SuperFit Games are returning to the Riverfront on January 31st, 2015. Teams of 4 (two females/two males). There are scaled and RX divisions.

Last year spots sold out in the Fall. Get a team together and register before they are gone! http://www.superfitgames.com/th_event/team-superfit-delaware-4-person-january-2015/

Tasty Tuesday


Zone Friendly Girl Scout Caramel deLite Donuts

Makes 34 ~ .9P, 1C, 3.5F per donut


  • 2 1/2 c. Almond Flour
  • 1/2 tsp. baking soda
  • 1/2 tsp. sea salt
  • 55 grams Vanilla Protein Powder
  • 6 Tbsp. Honey
  • 1/4 c. Coconut Oil, melted
  • 1 Tbsp. vanilla
  • 1 tsp. Lemon Juice
  • 3 Eggs, room temperature
  • 2 Tbsp. water

Caramel Sauce

  • 1.5 c. canned Coconut Milk
  • 1/4 c. Agave Nectar or Honey
  • 1/4 c. Sugar Free Maple Syrup
  • pinch of salt
  • 1 Tbsp. Coconut Manna/Butter
  • 2 tsp. vanilla
  • 1/4 c. + 2 Tbsp. Coconut, Dried, Shredded, Unsweetened

Chocolate Bottoms

  • 100 grams Dark Chocolate, 78%, Safeway Select


  1. Preheat oven to 350 degrees.
  2. In a large bowl, mix together the almond flour, baking soda, protein powder and salt.
  3. In another bowl, combine the honey, oil, vanilla, lemon juice, water and eggs.
  4. Add the oil/honey mixture to the dry ingredients. Mix until just combined.
  5. Divide evenly into mini muffin tray and mini donut tray if you have one.
  6. Bake for 10-12 minutes.
  7. Place on cooking rack and let cool.  While donuts are cooling, make coconut caramel sauce.

For the Coconut Caramel

  1. In a small pot, bring the coconut milk, honey and salt to a boil.  Reduce heat, and let the mixture boil down for about 35-40 minutes.
  2. While caramel sauce is boiling down, melt chocolate and dip bottoms of donuts on a frozen cookie sheet.  Place dipped donuts back in freezer for about 5 minutes.  Remove from freezer and place on wax paper until caramel sauce is ready.
  3. Add the ghee and vanilla, and mix well. Continue cooking for another 5-15 minutes or as long as needed until it is a deep caramel color. Don’t rush the process.  It takes longer than you think.
  4. Remove from heat, transfer to a bowl and let cool for 5 minutes then stir vigorously until it’s creamy, shinny and smooth.
  5. While the caramel is cooking, spread the coconut out on an ungreased cookie sheet and toast the coconut in a 325 degree oven. Stir often till golden, about 5-10 minutes. Remove from the oven and let cool.
  6. Mix the toasted coconut into the caramel minus a tablespoon or so for garnishing later. Use coconut caramel while still warm for best spreading results. Caramel can be made ahead of time(w/o the shredded coconut) and reheated in a double boiler.
  7. Store in air tight container in the refrigerator for up to 4 days.

Riv News!

Hi Rivermonsters!

Here are some new and exciting updates for you!

1. Our newest Coach Kirsten will be teaching Elements 5,6 and 7 a new set of classes aimed at new members to strengthen their skill work before jumping into WODs. New members who are still intimidated by some of the CrossFit movements are more than welcome to attend these classes as well! Coach Kirsten is a very talented CrossFitter, super nice and will help you reach your goals!

*This will be starting next week on Mondays, Wednesdays and Thursdays at 7:00 pm.

2. Our Endurance WOD with Coach Ross will be starting on 7/21, on Monday’s and Wednesdays at 5:45pm! This WOD will be 75 min. long and will have a warm up, strength, WOD and cool down component!