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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 11/22

Warm-up
2 rounds:
• 10 Cal Bike
• 10 Air Squats

• 20 Cossack Side Lunges
• 20 Walking Lunges

Strength
Weighted Step Ups

4 x 10 AHAP

Core
4 rounds:
• 30 sec Hollow Body Hold
• 15 sec Rest
• 30 sec Forearm Plank
• 15 sec Rest

Conditioning
2 rounds for time:
• 30 Box Jump Overs 24/20”
• 20 Power Cleans 135/95#

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

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