Milkmaid

Clinch Valley CrossFit – CrossFit

Milkmaid [Sweat] (Time)

Buy-in: 800 Meter Run

300′ Kettlebell Goblet Walking Lunges

After Every 50′:

15 Kettlebell Swings (53/35)

Cash-out: 800 Meter Run

Milkmaid [Train] (Time)

Buy-in: 800 Meter Run

300′ Kettlebell Goblet Walking Lunges

After Every 50′:

15 Kettlebell Swings (70/53)

Cash-out: 800 Meter Run

Milkmaid [Compete] (Time)

Buy-in: 800 Meter Run

300′ Kettlebell Goblet Walking Lunges

After Every 50′:

15 Kettlebell Swings (70/53)

Cash-out: 800 Meter Run

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Charlie’s Bunion Hike

Clinch Valley CrossFit – CrossFit

CV Bulletin

The gym is closed today for everyone to hike Charlie’s Bunion!

Search directions for “Newfound Gap Parking Area” and you should receive a parking area that will be attached below.


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Nicknack

Clinch Valley CrossFit – CrossFit

Nicknack [Sweat] (AMRAP – Reps)

AMRAP 20:

400 Meter Row

Max Unbroken Push-ups

Nicknack [Train] (AMRAP – Reps)

AMRAP 20:

400 Meter Row

Max Unbroken Push-ups

Nicknack [Compete] (AMRAP – Reps)

AMRAP 20:

400 Meter Row

Max Unbroken Strict Handstand Push-ups

CV Bulletin

The Charlie’s Bunion Hike is on Saturday! You will receive an email on Friday evening for driving directions and more details. Carpool with your buddies from class and let’s use our fitness outside of the gym!

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Belly Ache

Clinch Valley CrossFit – CrossFit

Hang Power Clean (7-7-7-5-5-5-3-3-3)

Belly Ache [Sweat] (Time)

30-20-10:

Hang Power Cleans (65/45)

AbMat Sit-ups

Reverse Lunges (65/45)

AbMat Sit-ups

Belly Ache [Train] (Time)

30-20-10:

Hang Power Cleans (95/65)

AbMat Sit-ups

Reverse Lunges (95/65)

AbMat Sit-ups

Belly Ache [Compete] (Time)

30-20-10:

Hang Power Cleans (95/65)

AbMat Sit-ups

Reverse Lunges (95/65)

AbMat Sit-ups

CV Bulletin

Happy Birthday, Alex McGrew!

Today is Bring a Friend Thursday! All 8 classes are FREE to friends and family. Bring your friend to class today!

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Heartache

Clinch Valley CrossFit – CrossFit

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Front Squat (3-3-3-3-3)

Heartache [Sweat] (Time)

3 Rounds:

10 Front Squats (135/95)

20 Toes to Bar

50 Double Unders

Heartache [Train] (Time)

3 Rounds:

10 Front Squats (185/135)

20 Toes to Bar

50 Double Unders

Heartache [Compete] (Time)

3 Rounds:

10 Front Squats (185/135)

20 Toes to Bar

50 Double Unders

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Jack Sparrow

Clinch Valley CrossFit – CrossFit

Jack Sparrow [Sweat] (Time)

For Time:

1200 Meter Run

50 Dumbbell Hang Snatches (35/20)

30 Lateral Dumbbell Burpees

20 Left-Arm Dumbbell Overhead Reverse Lunges (35/20)

20 Right-Arm Dumbbell Overhead Reverse Lunges (35/20)

Jack Sparrow [Train] (Time)

For Time:

1200 Meter Run

50 Dumbbell Hang Snatches (50/35)

30 Lateral Dumbbell Burpees

20 Left-Arm Dumbbell Overhead Reverse Lunges (50/35)

20 Right-Arm Dumbbell Overhead Reverse Lunges (50/35)

Jack Sparrow [Compete] (Time)

For Time:

1200 Meter Run

50 Dumbbell Hang Snatches (50/35)

30 Lateral Dumbbell Burpees

20 Left-Arm Dumbbell Overhead Reverse Lunges (50/35)

20 Right-Arm Dumbbell Overhead Reverse Lunges (50/35)

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Top Heavy

Clinch Valley CrossFit – CrossFit

Bench Press (Heavy Set of 5 [All Tracks])

On the 5:00 x 5 Rounds:

800 Meter Bike

8 Bench Press

12 Strict Ring Dips

Build in weight throughout the 5 rounds.

CV Bulletin

Happy Birthday, Stacey Sharp!

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College GameDay

Clinch Valley CrossFit – CrossFit


Blythe

Back Squat (Heavy Set of 5)

College GameDay [Sweat] (AMRAP – Rounds and Reps)

Teams of 2

AMRAP 15:

3 Pull-ups

10 Wall Balls (14/10)

200 Meter Bike

Partners Complete Full Rounds Before Switching

College GameDay [Train] (AMRAP – Rounds and Reps)

Teams of 2

AMRAP 15:

1 Strict Chest to Bar Pull-up

10 Wall Balls (20/14)

200 Meter Bike

Partners Complete Full Rounds Before Switching

College GameDay [Compete] (AMRAP – Rounds and Reps)

Teams of 2

AMRAP 15:

1 Bar Muscle-up

10 Wall Balls (20/14)

200 Meter Bike

Partners Complete Full Rounds Before Switching

CV Bulletin

Moments after the 8:30am class, we’re hitting the whiteboards for 30 minutes to discuss nutrition. Please join us.

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Freddy Goes Surfing

Clinch Valley CrossFit – CrossFit

Freddy Goes Surfing [Sweat] (Time)

21-15-9:

Kettlebell Swings (53/35)

Burpees

Directly Into…

3 Rounds:

400 Meter Run

21 Burpees

Freddy Goes Surfing [Train] (Time)

21-15-9:

Kettlebell Swings (70/53)

Burpees

Directly Into…

3 Rounds:

400 Meter Run

21 Burpees

Freddy Goes Surfing [Compete] (Time)

21-15-9:

Kettlebell Swings (70/53)

Burpees

Directly Into…

3 Rounds:

400 Meter Run

21 Burpees

CV Bulletin


After Saturday’s 8:30 class, let’s take it to the whiteboards and discuss nutrition. Habits, goals, and how to create a personalized approach.

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Team Player

Clinch Valley CrossFit – CrossFit


Leslie and Rachel

Team Player [Sweat] (Distance)

Teams of 2

AMRAP 20:

Max Meter Row

Switch After Completing:

20 Box Jumps (24″/20″)

200′ Farmers Carry (35s/ 20s)

Team Player [Train] (Distance)

Teams of 2

AMRAP 20:

Max Meter Row

Switch After Completing:

20 Box Jumps (24″/20″)

200′ Farmers Carry (50s/35s)

Team Player [Compete] (Distance)

Teams of 2

AMRAP 20:

Max Meter Row

Switch After Completing:

20 Box Jumps (24″/20″)

200′ Farmers Carry (50s/35s)

CV Bulletin

It is Bring a Friend Thursday! All 8 classes are FREE to any friends and family of yours! Send them our link to the online waiver at clinchvalleycrossfit.com and let your friend or family member row for max meters with you!

Continue Reading Team Player