Tuesday 04.06.21


"This Little Gym Piggy"

3 Rounds:
400 Meter Run
24 Med Ball AbMat Sit-ups (20/14)
12 Clean and Jerks (135/95)

3 Rounds:
400 Meter Run
24 Med Ball AbMat Sit-ups (20/14)
12 Clean and Jerks (95/65)

3 Rounds:
200 Meter Run
24 AbMat Sit-ups
12 Clean and Jerks (35/15)

CV Bulletin
Introducing: The 3 Levels. These daily offerings will be presented with each workout and will help you determine where you are with a certain movement or workout. Your coach will have the final say of where you are on any given day but a quick description on each of the three is as follows:

Rx: You wake up and your first goal is to breathe fire in the morning. The most challenging version of the workout will include high skilled gymnastics, heavy weightlifting, and complex movement patterns. Your coach will only allow you to train this version of the workout if he is confident that you will meet the training stimulus that day (i.e.: finish the workout in the intended time frame, score the right amount of rounds, etc.)
You have likely been doing CrossFit for 3+ years.

Intermediate: This means your an “in-between” athlete. You can perform some of the workout Rx but when the loads get heavy, you scale the weight. Furthermore, you can complete some high-skilled gymnastics movements but often need to reduce the reps.
You have likely been doing CrossFit for 6 months to 3 years.

Beginner: You either started CrossFit within the last year or are inexperienced in a given field or situation. So, that could be any of us, if you really think about it. This workout variation is very well suited for new or deconditioned athletes. This version will seem incredibly easy to many of us at the gym and that is ok. Many of us may not choose this option because it seems too easy. But, you never know, maybe one day you feel a little off and just want to come in and move. This workout may still be too easy for you, but hey, it’s here! Again, this is a simple and low intensity version of the workout and ALL NEW beginners to Clinch Valley CrossFit will start on this level.
You have likely been doing CrossFit for less than 6 months.

Here’s the great part! You can view these 3 Levels as “a la carte.” Maybe you can do a 400 Meter Run and you can do a muscle-up but you don’t have 10 yet. But on the Intermediate level, it says 5 Muscle-ups. You can do the 400 Meter Run from Rx and the 5 Muscle-ups from Intermediate and maybe your Double Unders have a LONG WAY to go and you’ll reach from the Beginner track and take their Single Unders. You could essentially pick a movement from each track and put it together like the Dr. Frankenstein you were destined to be. However, this is all just food for thought. Your coach will take care of you and that is his job! You do not have to perfectly fit in any level but you have options. Do not think of this as you being no good if you’re a beginner or that you’re a baller if you’re Rx because neither are true.

“You are better than no one and you are just as good as everyone.”
-John Wooden

If you have any questions, PLEASE send an email to clay.cvcf@gmail.com.

Continue Reading Tuesday 04.06.21

Monday 04.05.21


“Over and Out”
For Time:
20 Power Snatches (95/65)
20 Lateral Barbell Burpees
20 Overhead Squats (95/65)
20 Lateral Barbell Burpees
20 Squat Snatches (95/65)

Compare scores to 08.24.20

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
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 Monday 04.05.21

Saturday 04.03.21


Teams of 3
90/60 Calorie Bike
60 Alternating Dumbbell Snatches (70/50)
300 Double Unders
45 Strict Pull-ups

CV Bulletin
Congratulations to the March Committed Club! The following members attended 20 classes or more and were entered for a drawing. The winner of the $50 Rogue Gift Card is Ashley Horton.
Congratulations Ashley!

Jason Tipton – 30
Will Sammons – 30
Colton Phillips – 30
Noel Garcia – 28
Blythe Sanders – 28
Ethan Charles – 27
Zach Farrar – 27
Alex McGrew – 27
Jeremy Price – 26
Spencer Creekmore – 25
Travis Freeman – 24
Carson Roush – 24
April Freeman – 24
Ashley Horton – 24
Tyler Mayes – 24
Brittney Stacy – 23
Misty Smith – 22
Mike McCoy – 22
Zach Stooksbury – 22
Jayce Horton – 22
Joey Smith – 22
Nick Monday – 22
Camryn Utley – 21
Gloria Camp – 21
Katherine Birkbeck – 21
Mollie Farrar – 21
Missy Sanders – 21
Jackie Champion – 21
Melanie Templin – 20
Joe Garcia – 20
Daniele Beeler – 20
Deena Seals – 20
Tim Parrott – 20
Ron Brummitt – 20
Becca Leach – 20

The gym will be closed tomorrow for Easter.
Pre-orders for the CV Store close tomorrow at midnight.

Continue Reading Saturday 04.03.21

Friday 04.02.21


“Volcanic Rock”
For Time:
15 Lateral Barbell Burpees
5 Clean and Jerks (205/145)
12 Lateral Barbell Burpees
4 Clean and Jerks (205/145)
9 Lateral Barbell Burpees
3 Clean and Jerks (205/145)

CV Bulletin
Sunday, April 4: Gym is closed for Easter
Sunday, April 4: Deadline for CV Store purchases
Friday, April 9: Quarterfinals Event

Congratulations to Brooke Housley and Daniele Beeler for qualifying for Quarterfinals!
Stage 2 of the CrossFit Games will be hosted in our gym next Friday. Brooke and Daniele will have from Thursday to Monday of next week to complete multiple workouts at Clinch Valley. On Friday, April 9th from 4-8pm, we will host an event just like it’s one more week of The Open. A fun, team workout will be available to sign up for a heat from 4pm to 5:30pm. Afterwards, let’s celebrate with food and drinks and cheer on Brooke and Daniele! For any questions, please reach out at clay.cvcf@gmail.com

A full itinerary and a heat sign-ups will be available on Monday!

Continue Reading Friday 04.02.21

Thursday 04.01.21

Congratulations to April Member of the Month

Mollie Farrar

Today is Bring a Friend Thursday!
All 7 Classes are FREE to friends & family
Please fill out a waiver to join us for your first time!

“Deck of Cards”
In Teams the Size of Your Class
For Time:
52 Cards

♥: Kettlebell Swings (53/35)
♠: Burpees
♣: AbMat Sit-ups
 ♦: Goblet Squats (53/35)
Aces: 200 Meter Run

CV Bulletin
The gym will be closed on Sunday for Easter.
Pre-order deadline for the CV Store is Sunday @ midnight.

Continue Reading Thursday 04.01.21

Wednesday 03.31.21


“Arctic Freeze”
5 Rounds for Max Reps:
1 Minute Chest to Bar Pull-ups
1 Minute Russian Kettlebell Swings (70/53)
1 Minute Calorie Row
1 Minute Rest

CV Bulletin
Sunday, April 4th – CV will be closed for Easter Sunday.

Easter Sunday (at midnight) will also be the deadline to pre-order items from the CV Store.

Continue Reading Wednesday 03.31.21

Tuesday 03.30.31


“Rattlesnake Jake”
1 Hang Squat Snatch (115/80)
3 Clean and Jerks (115/80)
30 Double Unders

CV Bulletin
Excellent work in the Open, athletes! Score submission has officially closed and now we wait verification from other affiliates, judges, and CrossFit HQ. You will know which athletes from our gym will be moving on to Stage 2 very soon! However, competitive athletes do not define our gym – values do. The decision making process is simplified at 378 Market Street by choosing actions that reflect Humility, Hunger, and Happiness. Your coaches are proud of you and your attitude and effort over the past 3 weeks have not gone without notice! Thank you for lifting up one another, cheering each other one with a Clinch River in your left hand, and for being the best community possible. We love you.

Tickets will go on sale soon for the Mid-Atlantic CrossFit Challenge in Knoxville on May 28-30.
This is Stage 3 of competition and will determine who moves on to the CrossFit Games.
Be sure to follow them on Instagram or Facebook to receive updates on ticket sales.

The CV Store is back for pre-order!

CV Store

…and MORE!

Continue Reading Tuesday 03.30.31

Monday 03.29.21


“22 Jump Street”
22 Single-Arm Dumbbell Push Press (50/35)
22 Goblet Squats (50/35)
22 AbMat Sit-ups


“Open Workout 21.3”
For Time: (Time Cap: 15 Minutes)
15 Front Squats (95/65)
30 Toes to Bar
15 Thrusters (95/65)

Rest 1 Minute

15 Front Squats (95/65)
30 Chest to Bar Pull-ups
15 Thrusters (95/65)

Rest 1 Minute

15 Front Squats (95/65)
30 Bar Muscle-ups
15 Thrusters (95/65)

Directly into…

“Open Workout 21.4”
For Max Load: (Time Cap: 7 Minutes)
1 Deadlift
1 Clean
1 Hang Clean
1 Jerk

CV Bulletin
The CV Store is back!
Follow the link below to pre-order our new gear!
CrossFit Open Judges, you will be receiving an email Monday evening with a $25 discount code.
Thank you again for your help! 🙂

…and MORE!

Continue Reading Monday 03.29.21

Sunday 03.28.31


1st and 10
Max Calorie Bike

Starting at 0:00: 1 Burpee
On the 1:00: 2 Burpees
On the 2:00: 3 Burpees
On the 3:00: 4 Burpees
On the 4:00: 5 Burpees
On the 5:00: 6 Burpees
On the 6:00: 7 Burpees
On the 7:00: 8 Burpees
On the 8:00: 9 Burpees
On the 9:00: 10 Burpees

Continue Reading Sunday 03.28.31