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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.”

 

Monday 3/23

Warm-up
• Tabata Burpee

Pigeon Pose
Pike Stretch
Straddle Stretch

2 rounds:
• 10 Front-to-back Leg Swings /leg
• 10 Side-to-side Leg Swings /leg
• 10 PVC Passthroughs
• 10 PVC Overhead Squats

Strength
15 Min to Find 1RM

Back Squat if you have a spotter

Conditioning
13 min AMRAP:
• 3 Bar Muscle-Ups/5 Pullup+5 Pushup
• 13 Cal you pick
• 13 Front Squats 95/65#

Barbell starts from the ground.

At Home

Conditioning

18 min AMRAP

1 lap Around your block

10 Pushup + 10 Dips

13 Front Squat

On Dips; use a bench, chair, box

On Squats; use whatever you were issued. Barbell, kettlebells, or DBs

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

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