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Dustin & Rachel Ponder
Owners / Head Coaches

“I love this stuff. I love every aspect of CrossFit. I love that everyday I get to work with people and help them change their lives. Everyone has an athlete inside of them and I get to harness that energy and see people do things they never thought was possible. CrossFit is my form of medicine and I love how this sport can not only improve people physically, but I see my members get stronger mentally and emotionally as well.”

 

Wednesday 10/16

Warmup

Row 300m

3 Rounds

10 Leg swings(left and right)

10 Power Cleans #45/35

10 Front Squats #45/35

Strength

Squat Cleans

5/4/3/2/1

55/65/75/85/95%

Conditioning

400m run

12 Squat Cleans #135/95

400m run

10 Squat Cleans #185/125

400m run

8 Squat Cleans #225/155

400m run

River Valley CrossFit
103 South 11th Street
Van Buren, AR  72956

Phone
(727) 871-6971
(727) 871-6972