JOIN US FOR A FREE CROSSFIT CLASS

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 2/19

Warm-up
• 200 Single Unders


• Goblet Squat Hold #55/35
Pigeon Pose 
• Saddle Stretch

3 Rounds
• 10 Iron Cross
• 10 Romanian Deadlifts 45/35#
• 10 Leg Swings

Strength
Deficit Deadlift
• 3 x 10

Bent Over Rows
• 3 x 10

Lateral Raises
• 3 x 10

Conditioning
6 rounds for max reps:
• 1 min Max calories

• 1 min Max KBS #55/35

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

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