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River Valley Conditioning

@river_valley_conditioning

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Free Week Dm us
Our Culture Is Just Different
Community paired with consistency = results

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Emily won Septembers STEP challenge!!! She got 553,021 steps! That’s impressive!

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As a coach I love to encourage people to shoot for a strict pull up before they start trying to incorporate butterfly. When you have the strength the skill is easier to learn in my opinion!
#so if you have the strength- here’s a few things you can do before class or after to help get you in that 🦋🦋 rhythm

Kipping and butterfly isn’t just swinging.. there should be some tension too!

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Morning team wods ☀️

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Being capable doesn’t mean everything should feel easy.

Getting stronger doesn’t make the weight stop being heavy… you just get better at carrying heavier sh*t. 😂

And life is pretty much the same.

Being strong doesn’t mean you don’t get overwhelmed.
Being independent doesn’t mean you never need help.
Being good at your job doesn’t mean every day is effortless.
Being emotionally mature doesn’t mean nothing hurts your feelings.

Sometimes you’re struggling because your capacity grew, and life handed you a heavier bar.

That doesn’t mean you’re failing.

Strength doesn’t remove the struggle.

It just changes what you’re capable of struggling with. 🖤 @river_valley_conditioning #gymmotivation #workout #powerlifter #strength #fypppppppppppp

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Welcome athletes from Wildcatter CrossFit & River Valley Conditioning to MWFC! Excited to add two more to this great group of gyms!

There’s still room—sign up today and join us! 🏋️‍♂️🔥

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Saturdays are for the boys

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Pre workout chicken nuggets ✅
Too much caffeine ✅
Heavy weights & cardio in 105 degrees ✅

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If you’re struggling with BMU maybe this will help 🤷🏻‍♀️
1. Don’t start the movement by standing directly under the rig, scoot back 1-2 feet so you can jump into a good position.

2. Try to keep your body in a hollow rock/superman position for the first part of the movement vs. pulling your legs back behind you and your feet being by your butt- you’re throwing off your kip.

3. Use your knees! Your knees are what give you the explosion you need to turn over high. If you’re reliant on a band, you’re probably not training your kip and could possibly be creating bad habits by not using your knees.

4. After you use your knees, shoot your feet to the ground, at this time you will be turning over on the rig and hopefully not “chicken winging it”.

Good luck!

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Noon class doesn’t play around 👏🏻👏🏻👏🏻

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Fall is coming! Holidays are on the way. Let’s see how many steps we can get in this September!

Walking has a huge impact on your overall health. Regular walking supports cardiovascular health, helps regulate blood sugar, improves circulation, strengthens bones and muscles, and can improve mood and sleep. Even small increases in daily movement can add up over time and contribute to a healthier, stronger body.

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4 years of chasing a goal. Each year I kept putting it on the goal list. Putting it on my vision board. Today I can mark it off the list! That is goal #2 off my list for this year! Set a goal, challenge yourself, do the inconsequential things and surround yourself with people who believe in you! First and foremost I ask the Lord to help me, I can do nothing without Him! Next, He blessed me with the best coach @the_rivervalley_coach and the very best gym family @river_valley_conditioning! Their support, encouragement and patience is priceless! Set a goal and crush it!! Surround yourself with people who believe in you! On to the next goal!! #50hereicome 🩷

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‼️New RX Division‼️

CrossFit 413 is proud to be hosting the TRU Challenge on October 17, 2026! 💪

Get ready for a full day of competition, community, and athletes putting themselves to the test.

📅 October 17, 2026
📍 CrossFit 413
🏆 Multiple divisions — come ready to compete!

One day. Real tests. Lasting impact.

Grab your partner, get signed up, and let’s make this an awesome event! 🔥

#TRUChallenge #CrossFit413 #CrossFitCompetition #FortSmith #FitnessCommunity

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