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@cfriverfront
Make it Happen Monday 11/24
Last week of the Paleo Food Challenge!
Keep Strong until Thanksgiving challengers!!!!
Some last minute tips and recommendations to keep strong:
http://ezinearticles.com/?5-Tips-for-Staying-Consistent-With-the-Paleo-Diet&id=5613336
Muscle Movement Foundation @ CFriverfront
"Great turnout from Rob DeMasi for the Muscle Movement Foundation. We would love to bring you all back again in 2015! Thank you Steve Bart for holding the WOD and Rob DeMasi for creating the movement.
"Special thanks to Crossfit Riverfront, and Head Coach, Steve Bart for holding a WOD for the Muscle Movement Foundation! We had the honor of having DMD Muscle Champion (Duchenne Muscular Dystrophy survivor), Eddie, and his family in attendan...ce. Eddie's astonished look at Steve Bart in this photo, speaks for itself. He had a wonderful time at our event! The MMF is currently raising awareness and donations to assist Eddie and family physically, emotionally, and financially. To make a contribution visit our website, www.musclemovementfoundation.org, and click the 'DONATE' button at the top of our site!"
-Robert DeMasi
Thanksgiving WOD!!!
Thanksgiving WOD next week at 9:30 am! You know you will feel better about all of the delicious food after a great workout. Make sure to be there if you aren't traveling!!!!
Make It Happen Monday 11/17
Make it Happen Monday! 11/17 SuperFit is coming back to the Riv! Get your teams together and sign up now! RX and Scaled teams of two guys and two girls. This is one of the best events we host at our gym! It is a fantastic time for everyone!!!!
Order tickets via Eventbrite: http://www.eventbrite.com/e/team-superfit-4-person-delaware-tickets-10629512157?aff=efbevent
Our members are awesome! Way to go this weekend!
Think About it Thursday 11/13
Look how far we have come!
Tasty Tuesday-- Pull out the Crockpot!!!! 11/11
Chili Cilantro Lime Crock Pot Chicken
Rated the #1 Paleo Dinner Recipe in 2013 by PaleoPot!
Get the full recipe at http://paleopot.com/2013/01/chili-cilantro-lime-chicken/
*Recommendation is to serve this with a sweet potato #sweetpotato :)
Make it Happen Monday! 11/10
We want full classes tomorrow for the Three Wise Men WOD for Veteran's Day. All WOD's (CrossFit and RivFit) will be based off of this so come in at any time!
THE WORKOUT
“Jeremy” Complete as many rounds and reps as possible in 4 minutes of: 5 Hang Squat Snatch (Elite = 185/125 lbs, RX = 135/95 lbs, Scaled = 95/65 lbs) 10 Burpees Over the Barbell
Rest 2 minutes, and then…
“Ben” Complete as many rounds and reps as possible in 4 minutes of: 10 Power Cleans (Elite = 185/125 lbs, RX = 135/95 lbs, Scaled = 95/65 lbs) 20 Pull-Ups
Rest 2 minutes, and then…
“Beau” Complete as many rounds and reps as possible in 4 minutes of: 15 Box Jump-Overs (Elite & RX = 24”/20”; Scaled – 24”/20” Step-Overs Allowed) 30 Wall Ball Shots (Elite & RX = 20/14 lbs; Scaled – 14/8 lbs)
Paleo Challenge Members (this event is +3 for your team!) Sign up now and donate online towards this great cause:http://www.threewisementribute.org/about/nov-11/
Tasty Tuesday!
Mini-Paleo Meatloaf Muffins! YUM!
Check out these awesome Paleo Meatloaf Muffins from the nom-nom paleo food blog! Quick and easy!
http://nomnompaleo.com/post/62028051471/quick-easy-paleo-comfort-foods-the-recipe-for-meat
Make it Happen Monday 11/3
Week Two for our Paleo Challenge Crew! Keep it going you are doing great.
Laura, Mike, & Coach Jeff are in the lead after week 1!
Two new paleo recipe websites to help you make it through week 2:
1. http://paleomg.com/
2. http://paleoleap.com/paleo-diet-recipes/
Friday Night Frights @ The Riv!
What an awesome group of people and a fantastic night!
Fran with a side of Fran. Double Fran today @cfriverfront #cfriverfront #theriv #crossfit #thrusters #pullups #fran #liftheavyoftenasineverday
Tasty Tuesday- Paleo Snacking! 10/28
Two popular and recommended yummy Paleo Friendly Snacks!!!
Chewy Snack Bars
Ingredients:
1 ½ cups Sliced Almonds
2 cups finely Shredded Unsweetened Coconut
1/3 cup Raw Sunflower Seeds
1/3 cup Raw Pepitas (Shelled Pumpkin Seeds)
1 Tbsp Brown Sesame Seeds
½ cup Blanched Almond Flour
1/3 cup extra virgin coconut oil, melted
¼ cup unsweetened, natural Almond Butter
¼ cup Honey
1 tsp Vanilla Extract
¾ tsp Baking Soda
1 Tbsp Flaxseed Meal
1½ Tbsp water
¾ cup Mini Chocolate Chips or your favorite chopped dried fruit (optional)
1. Preheat oven to 325F. Grease a 9”x13” baking pan with coconut oil. 2. Mix ground flax seed with water and let sit for 3-4 minutes. 3. Pulse pepitas in a food processor a couple of times to break up to the size of sunflower seeds. 4. Add coconut oil, almond butter, honey and vanilla to flax goop and mix well. 5. Add almond flour and baking soda and stir to combine. 6. Add slivered almonds, shredded coconut, pepitas, sunflower seeds, sesame seeds and chocolate chips or dried fruit. Stir to combine. 7. Spoon batter into prepared baking pan. Spread out and flatten well with your hand or the back of a spatula. 8. Bake for 22-23 minutes, until golden brown. They will puff up slightly while baking, so immediately after removing from the oven, flatten the bars with the back of a spatula (or something else heat resistant and flat). 9. Let cool completely in pan before cutting into bars (I actually like to refrigerate before cutting). Cut into bars (I usually get 18-20) and wrap individual bars in plastic wrap for easy travel (optional). I prefer to store these in the refrigerator.
Apple Pie Snack Balls
Ingredients
1 cup cinnamon apple chips*1 cup cinnamon apple rings1 cup coconut flakes1 cup soft medjool dates3/4 cup raisins
Instructions
Add all ingredients, except raisins, to a food processor and pulse until they come together to form a ball when molded in your hand – about 1-2 minutes and the apple chips will be 1/4″ shards
Add raisins and pulse a few more times, so that there’s still chunks of them (if you don’t want chunky raisins in your balls, then add raisins to main batch and save yourself this step, but we like the treat of surprise raisin bites!)
Form tablespoon size balls, the dough shouldn’t be too sticky so we skipped rolling them in coconut flakes this time – but you can do that if you’d like.
EAT!
Staff break...they just all love each other 😊
Barbells for Boobs!
Way to go CrossFit Riverfront! What a fantastic Barbells for Boobs event. We raised over $1,400!
CrossFit Riverfront getting together for a great cause #barbellsforboobs! Over 1000$ raised and still going! So proud of all out rivermonsters you guys are amazing!!! #crossfit #cfriverfront #theriv #wilmington #de
Think about it Thursday- 10/23
What is something you can do now that you couldn't when you started CrossFit?