Friday 04.16.21

Tyson

"In The Air Tonight"

Rx
Clean and Jerk Technique

5 Sets:
1 Pausing Power Clean
1 Power Clean
1 Pausing Push Jerk
1 Push Jerk

*Pause for One Second in the Receiving Position of the Clean
*Pause for One Second in the Receiving Position of the Jerk

10 Rounds:
3 Power Clean & Jerks (135/95)
6 Ring Dips
9 Kettlebell Swings (53/35)

Intermediate
Clean and Jerk Technique

5 Sets:
1 Pausing Power Clean
1 Power Clean
1 Pausing Push Jerk
1 Push Jerk

*Pause for One Second in the Receiving Position of the Clean
*Pause for One Second in the Receiving Position of the Jerk

10 Rounds:
3 Power Clean & Jerks (115/80)
4 Ring Dips
9 Kettlebell Swings (53/35)

Beginner
Clean and Jerk Technique

5 Sets:
1 Pausing Power Clean
1 Power Clean
1 Pausing Push Jerk
1 Push Jerk

*Pause for One Second in the Receiving Position of the Clean
*Pause for One Second in the Receiving Position of the Jerk

10 Rounds:
3 Hang Power Clean & Jerks (75/55)
6 Push-ups
9 Kettlebell Swings (35/26)

Continue Reading Friday 04.16.21

Thursday 04.15.21

The Powerhouses of 7:30 Class

Today is Bring a Friend Thursday!

All 7 Classes are FREE to Friends & Family!

"Back Squat Pyramid"

Rx
Back Squat
6-4-2-2-2-4-6

BONUS
“On the Nose”
For Time: (Time Cap: 6 Minutes)
400 Meter Run
50 Air Squats
40 AbMat Sit-ups

Intermediate
Back Squat
6-4-2-2-2-4-6

BONUS
“On the Nose”
For Time: (Time Cap: 6 Minutes)
400 Meter Run
50 Air Squats
40 AbMat Sit-ups

Beginner
Back Squat
6-6-6-6-6-6-6

BONUS
“On the Nose”
For Time: (Time Cap: 6 Minutes)
200 Meter Run
35 Air Squats
25 AbMat Sit-ups

Continue Reading Thursday 04.15.21

Wednesday 04.13.21

Ethan

"I Will Survive"

Rx
AMRAP 5:
Buy-in: 500/400 Meter Row
30 Double Unders
5 Power Snatches (135/95)

Rest 5 Minutes

AMRAP 5:
Buy-in: 500/400 Meter Row
30 Double Unders
10 Power Snatches (95/65)

Rest 5 Minutes

AMRAP 5:
Buy-in: 500/400 Meter Row
30 Double Unders
15 Power Snatches (75/55)

 

Intermediate
AMRAP 5:
Buy-in: 500/400 Meter Row
30 Double Unders
5 Power Snatches (115/80)

Rest 5 Minutes

AMRAP 5:
Buy-in: 500/400 Meter Row
30 Double Unders
10 Power Snatches (95/65)

Rest 5 Minutes

AMRAP 5:
Buy-in: 500/400 Meter Row
30 Double Unders
15 Power Snatches (75/55)

Beginner
AMRAP 5:
Buy-in: 400/300 Meter Row
60 Single Unders
4 Power Snatches (75/55)

Rest 5 Minutes

AMRAP 5:
Buy-in: 400/300 Meter Row
60 Single Unders
8 Power Snatches (65/45)

Rest 5 Minutes

AMRAP 5:
Buy-in: 400/300 Meter Row
60 Single Unders
10 Power Snatches (45/35)

Continue Reading Wednesday 04.13.21

Tuesday 04.13.21

Colton

"Single-Tasking"

Rx
AMRAP 12:
8 Lateral Dumbbell Burpees
10 Goblet Reverse Lunges 
12 Single-Arm Dumbbell
Hang Clean and Jerks

Dumbbell: 50/35

Intermediate
AMRAP 12:
8 Lateral Dumbbell Burpees
10 Goblet Reverse Lunges 
12 Single-Arm Dumbbell
Hang Clean and Jerks

Dumbbell: 35/20

Beginner
AMRAP 12:
8 Lateral Dumbbell Burpees
10 Goblet Reverse Lunges 
12 Single-Arm Dumbbell
Hang Clean and Jerks

Dumbbell: 20/10

Continue Reading Tuesday 04.13.21

Monday 04.12.21

Nick

"Acid Reflux"

Rx
3 Rounds:
20 Chest to Bar Pull-ups
300 Meter Run
12 Thrusters (115/85)

Intermediate
3 Rounds:
15 Pull-ups
300 Meter Run
12 Thrusters (95/65)

Beginner
3 Rounds:
15 Jumping Pull-ups
200 Meter Run
9 Thrusters (65/45)

Continue Reading Monday 04.12.21

Sunday 04.11.21

Noel

"Annie's On the Run"

Rx
50-40-30-20-10:
Double Unders
AbMat Sit-ups

After Each Round:
Run 200 Meters

Intermediate
25-20-15-10-5:
Double Unders

50-40-30-20-10:
AbMat Sit-ups

After Each Round:
Run 200 Meters

Beginner
50-40-30-20-10:
Single Unders
AbMat Sit-ups

After Each Round:
Run 200 Meters

Continue Reading Sunday 04.11.21

Saturday 04.10.21

Brad and Jason

"Fish Out of Water"

Rx
For Time:
2,000 Meter Row
10 Rounds of “Heavy Chief”

1 Round of “Heavy Chief”:
3 Power Cleans (155/105)
6 Push-ups
9 Air Squats

Intermediate
For Time:
2,000 Meter Row
10 Rounds of “Heavy Chief”

1 Round of “Heavy Chief”:
3 Power Cleans (115/80)
6 Push-ups
9 Air Squats

Beginner
For Time:
1,000 Meter Row
6 Rounds of “Heavy Chief”

1 Round of “Heavy Chief”:
3 Hang Power Cleans (45/35)
5 Push-ups
7 Air Squats

CV Bulletin
Clinton’s Mosaic Festival is today!

The City of Clinton and The Anderson County Chamber bring you a celebration of local art and Clinton’s area schools on April 10th from 8 am – 4 pm. All Anderson County and Clinton City Schools will have art displayed in the windows of some of our local businesses for sale for a beautiful art walk. At 8:00 am a color run will take place and at 10:00 am the festivities will kick off with the Clinton High School Jazz Band. Spend the day in Clinton as performances will happen every 30 minutes – dancing, drama, fashion and more!

Continue Reading Saturday 04.10.21

Friday 04.09.21

Judge C. Zachary Farrar

"An Open Celebration"

Rx
80-60-40:
Calorie Row
[with Static Deadlift Hold]
270-lb. Partner Deadlifts

Intermediate
80-60-40:
Calorie Row
[with Static Deadlift Hold]
270-lb. Partner Deadlifts

Beginner
60-50-40:
Calorie Row
[with Static Deadlift Hold]
170-lb. Partner Deadlifts

CV Bulletin
Today’s Schedule
5:30am: Class
6:30am: Class
7:30am: Class
12:00pm: Class
4:00pm: Heat 1
4:30pm: Heat 2
5:00pm: Heat 3
5:30pm: Daniele & Brooke “Quarterfinals Event 3”
6:00-8:00pm: Food, Drinks, and Games

Continue Reading Friday 04.09.21

Thursday 04.07.21

Ben, Mike, Daniele, Zach

Today is Bring a Friend Thursday

All 7 Classes are FREE to friends & family

"Strict Press Pyramid"

Rx
For Max Load:
Strict Press
6-4-2-2-2-4-6

After Each Set:
30s Seated L-Sit

Intermediate
For Max Load:
Strict Press
6-4-2-2-2-4-6

After Each Set:
30s Seated L-Sit

Beginner
For Max Load:
Strict Press
10-6-4-4-4-6-10

After Each Set:
30s Seated L-Sit

CV Bulletin
There are no evening classes on Friday!
“The Open Celebration” starts at 4:00pm and sign-up sheets for a heat are listed below!

Continue Reading Thursday 04.07.21

Wednesday 04.07.21

Joe

"Rugrats Gone Wild"

Rx
On the 3:00 x 5 Rounds:
9 Box Jump Overs (24″/20″)
12 Dumbbell Front Squats (50s/35s)
15/12 Calorie Row

Intermediate
On the 3:00 x 5 Rounds:
9 Box Jump Overs (24″/20″)
12 Dumbbell Front Squats (35s/20s)
15/12 Calorie Row

Beginner
On the 3:00 x 5 Rounds:
7 Box Jump Overs (20″/12″)
9 Dumbbell Front Squats (20/10s)
12/9 Calorie Row

CV Bulletin
An Open Celebration
Pushing yourself out of your comfort zone and stretching the boundaries of your potential are both difficult tasks. For your committed pursuit of hunger and excellence during The Open, we’re celebrating on Friday! We will host one last Friday Night Lights and we hope you can join us for our Open Celebration. If you are unable to attend, we’ll be doing the same workout in class anyway!

The Workout
“Open Celebration”
Teams of 3
80-60-40:
Calorie Row with Static Deadlift Hold
270-lb Partner Deadlifts

Friday’s Schedule
5:30am: Class
6:30am: Class
7:30am: Class
12:00pm: Class
4:00pm: Heat 1
4:30pm: Heat 2
5:00pm: Heat 3
5:30pm: Daniele & Brooke Quarterfinals Event
6:00-8:00pm: Food, Drinks, and Games

Clinch River Brewing will be back in the building as early as Heat 1 of Friday Night Lights.

Our new neighbors across the street, The DW Designs, will be hosting their Grand Opening during our Open Celebration on Friday evening. Come with us to visit our new friends and welcome them to Clinton!
Hawg Dawgs Food Truck will also be on Market Street this night.

Continue Reading Wednesday 04.07.21