Wednesday 09.16.20


Weightlifting Complex
Build to a Heavy Complex:
1 Power Clean
1 Push Press
1 Thruster

“Hoot Gibson”
3 Rounds:
15 Power Cleans (115/85)
15 Push Press (115/85)
15 Thrusters (115/85)

CV Bulletin
Tomorrow is Bring a Friend Thursday!

Continue Reading Wednesday 09.16.20

Tuesday 09.15.20


“The Ocho”
On the 4:00 x 8 Rounds:
20/15 Calorie Row
Run 200 Meters

Score is Slowest of 8 Rounds.

CV Bulletin
There will be one class this Saturday at 7am.
Due to the hike, this will be the only class of the day!

Continue Reading Tuesday 09.15.20

Monday 09.14.20


“Knoxville Tiger”
For Time:
50/35 Calorie Bike
50 Wall Balls (20/14)
50 Double Dumbbell Deadlifts (50s/35s)
50 Double Dumbbell Push Jerks (50s/35s)

CV Bulletin
Back in the gym, team!
On behalf of the entire staff of Clinch Valley, thank you for an awesome week at the park.
Attendance was phenomenal and attitudes were even better.
Turning obstacles into opportunities is what this gym does best.

To maintain the safest and healthiest environment possible, all classes will end 5-10 minutes early.
This will give our team time to temp check and sanitize the hands of each new member coming to the next class, spot mop the floors, and facilitate any necessary changes for the next class. Thank you for your understanding!

Continue Reading Monday 09.14.20

Sunday 09.13.20


“Rest Day”
CV Family! The gym will be closed today as we deep clean the facility. Let’s use today to take care of our mind, bodies, and relationships. Consider taking an online yoga class (YouTube is great!), getting outside, doing a little self care, reading or journaling, hanging out with your family, and smiling as often as possible. We’ll see each other on Monday!

CV Bulletin
Mount LeConte hike is this Saturday!
Meeting at the Alum Cave trailhead at 10:00 and beginning the hike at 10:30am
Parking Area Directions

Continue Reading Sunday 09.13.20

Saturday 09.12.20


“The Giving Tree”
Teams of 2
4 Rounds:
100 Push-ups*
40 Synchro Air Squats
400 Meter Run Together

*Partners may partition reps however.
For push-up reps to count, the non-working partner must hold a tree supported handstand.
If the handstand holding partner comes down, the push-up partner must stop until the handstand is reestablished.

CV Bulletin
Happy Saturday! We are open and have two classes at Lakefront Park today!
7:30am & 8:30am

Continue Reading Saturday 09.12.20

Friday 09.11.20


“Always Remembered”
Teams of 2
For Time:
Buy-in: 2001 Meter Row
4 Rounds Each:
9 Burpee Plate Jumps
11 Plate Ground to Overhead (45/25)
Cash-out: 2,977 Meter Row

CV Bulletin
To honor those who lost their lives during the terrorist attacks of 9/11, today’s park workout is designed for a team to pay homage. All numbers are of significance:
2001: The Year
4 Rounds: Number of Planes
9: The Month
11: The Day
2,977: The number of people tragically killed

Continue Reading Friday 09.11.20

Thursday 09.10.20


“Strongman Style”
Teams of 3
5:00 at Each Station:
Prowler Push
Sandbag Carry
Tire Flips
Farmer’s Walk
Yoke Carry

Strongman style movements are an opportunity for us as athletes to vary our training and prepare for things in everyday life. Very rarely will we be presented a symmetrical object like a barbell to pick up off the ground or press overhead in the real world. These objects tend to be more asymmetrical and awkward.

Movements like the tire flip today also give us the chance to train a different plane of movement. For example, we are so used to performing movements like deadlifts and kettlebell swings with the same pronated (thumbs pointing towards each other) grip. Today’s supinated grip (thumbs pointing away from each other) pulls differ from what we are used to and prevent injury by switching up our movement pattern to a different plane.

CV Bulletin
Today is “Bring a Friend Thursday.” We are still going to honor our Bring a Friend Day in the park.
All visitors still must complete a waiver form (available on-site) and receive sanitizer prior to class.

9/11 Memorial WOD in the park on Friday!

Continue Reading Thursday 09.10.20

Wednesday 09.09.20


“Golden Coins”
3 Rounds:
20 Dumbbell Bent Over Rows (50/35)
20 AbMat Sit-ups
20 Double Dumbbell Push Jerks (50s/35s)
20 AbMat Sit-ups

CV Bulletin
What an AWESOME first day at the park!
Thank you for being adaptable, growth-minded, and positive. Day 2 kicks off at 5:30am!
Consider bringing a yoga mat or towel for your sit-ups in the grass!

Continue Reading Wednesday 09.09.20

Tuesday 09.08.20


“Born to Run”
For Time:
Run 400 Meters, 30 Burpees
Run 400 Meters, 20 Burpees
Run 400 Meters, 10 Burpees
Run 200 Meters, 10 Dumbbell Squat Cleans (50/35)
Run 200 Meters, 20 Dumbbell Squat Cleans (50/35)
Run 200 Meters, 30 Dumbbell Squat Cleans (50/35)

CV Bulletin
All 8 scheduled classes are back.
Classes will be held at Lakefront Park
Email for any questions

Continue Reading Tuesday 09.08.20

Monday 09.07.20


“Manual Labor Day”
For Time:
75 Double Unders, 27 Double Dumbbell Front Squats
75 Double Unders, 21 Double Dumbbell Front Squats
75 Double Unders, 15 Double Dumbbell Front Squats
75 Double Unders, 9 Double Dumbbell Front Squats

Dumbbells: 50s/35s

No Equipment Version
For Time:
100 Lateral Line Hops, 40 Squat Jumps
100 Lateral Line Hops, 30 Squat Jumps
100 Lateral Line Hops, 20 Squat Jumps
100 Lateral Line Hops, 10 Squat Jumps

Workout Description
Short and Quick
How fast can you go from finishing your squats to your jump rope/line hops?
The faster you can transition, the more likely you are to settle in on a rhythm that pushes the pace
Look to keep this workout Sub-10
Squat Jumps Demo:  VIDEO

Warm Up
30 Seconds Line Hops
30 Seconds Active Samson
30 Seconds Line Hops
30 Seconds Spidermans
30 Seconds Line Hops
30 Seconds Push-up to Down Dog

2 Rounds:
30 Seconds Double Under Practice
10 Russian Baby Makers

CV Bulletin
Happy Labor Day, team! Although this isn’t the holiday we anticipated, we lean into a new perspective:

“Life is like sailing. You can use any wind to go in any direction.” – Robert Brault

Are we sailing North on purpose, or is it because the wind is taking us that way?

Life will throw its curveballs. It’s unseen illnesses, injuries, and schedule conflicts. But it is a choice to allow those to change our cardinal direction. There is always a way to continue in the direction we want.

When the challenge strikes, we don’t adjust the goal. We adjust the sails.

Continue Reading Monday 09.07.20