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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.”

 

Friday 12/13

Warm-up
• 500m row

• Pigeon
• Pike
• Cobra
• Twisted Cross

2 rounds:
• 15 PVC Good Mornings
• 15 PVC Overhead Squats

Strength
Bench Press
• 3 x 15

Deadlift
• 3 reps at 70% of 1RM
• 2 reps at 80% of 1RM
• 1 rep at 90% of 1RM
• 1 rep at 95% of 1RM

Conditioning
2 Rounds for time
• 100 Dubs
• 50 Air Squat
• 25 HSPU/ Push Press #95/65

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

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