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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.”

 

Tuesday 1/28

Warm-up
• Tabata Air Bike

2 rounds:
• 10 PVC Around the World CW
• 10 PVC Around the World CCW
• 10 PVC Passthroughs

2 rounds:
• 10 Scorpions
• 10 Push-ups
• 10 Kip Swings

Strength 10 min E2MOM:
• 5 Bench Press
• 5 Bent Over Barbell Rows

Conditioning
40-30-20-10 reps for time:
• Wall Balls 20/14#
• Deadlifts 155/105#

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

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