On Repeat

Clinch Valley CrossFit – CrossFit

On Repeat [Sweat] (Time)

On the 2:30 x 10 Rounds:

10 Hang Power Cleans (95/65)

30 Double Unders

500 Meter Bike

On Repeat [Train] (Time)

On the 2:30 x 10 Rounds:

10 Hang Power Cleans (135/95)

30 Double Unders

500 Meter Bike

On Repeat [Compete] (Time)

On the 2:30 x 10 Rounds:

10 Hang Power Cleans (135/95)

30 Double Unders

500 Meter Bike

CV Bulletin

Final day to sign-up your team for Halloween Throwdown is Saturday, October 23.

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Negative Nancy

Clinch Valley CrossFit – CrossFit

Overhead Squat (EMOMx5)

5 Sets:

3 Overhead Squats

Negative Nancy [Sweat] (Time)

For Time:

21 Overhead Squats (65/45)

800 Meter Run

18 Overhead Squats (65/45)

600 Meter Run

15 Overhead Squats (65/45)

400 Meter Run

12 Overhead Squats (65/45)

200 Meter Run

9 Overhead Squats (65/45)

Negative Nancy [Train] (Time)

For Time:

21 Overhead Squats (95/65)

800 Meter Run

18 Overhead Squats (95/65)

600 Meter Run

15 Overhead Squats (95/65)

400 Meter Run

12 Overhead Squats (95/65)

200 Meter Run

9 Overhead Squats (95/65)

Negative Nancy [Compete] (Time)

For Time:

21 Overhead Squats (95/65)

800 Meter Run

18 Overhead Squats (95/65)

600 Meter Run

15 Overhead Squats (95/65)

400 Meter Run

12 Overhead Squats (95/65)

200 Meter Run

9 Overhead Squats (95/65)

Continue Reading Negative Nancy

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

Continue Reading Milkmaid

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

Continue Reading Heartache

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)

Continue Reading Jack Sparrow

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!

Continue Reading Top Heavy