Thursday 10.08.20


Bring a Friend Thursday
All 8 Classes are FREE to Friends & Family

“Fist Bump”
Teams of 2
75 Wall Balls (20/14)
60 AbMat Sit-ups
45/30 Calorie Row
30 Burpees

CV Bulletin
Clinch Valley Kickball Game is this Sunday at 5pm!

Sign-ups for Halloween Throwdown end this weekend!
Please see Coach Shea to sign up.

Continue Reading Thursday 10.08.20

Wednesday 10.07.20


3 Rounds:
800 Meter Run
80 Double Unders
40 Dumbbell Snatches (50/35)

CV Bulletin
See Coach Shea to sign-up for the 2020 Halloween Throwdown.
Sign-ups will last until Saturday of this week!

Kickball Game is THIS Sunday at 5pm.
Lakefront Park

Continue Reading Wednesday 10.07.20

Tuesday 10.06.20

Camryn & Carly

Tempo Deadlifts
Build to a Moderate Set of 3

*3 Second Negative

“Belt Buckle”
For Time:
1000 Meter Row
30 Deadlifts (225/155)
50 Lateral Barbell Burpees

CV Bulletin
Register yourself, a group of two, or a full team of 3 for the 2020 Halloween Throwdown!
See or Email Coach Shea to get signed up.
Because this is a full event with heat schedules, registration will close this weekend and we don’t want you to miss out!

Kickball is this Saturday at Lakefront Park

Continue Reading Tuesday 10.06.20

Monday 10.05.20


“Wiped Clean”
On the 4:00 x 5 Rounds:
30 Air Squats
20/15 Calorie Row
7 Clean and Jerks (115/85)

CV Bulletin
CV STORE Pre-Sale items are live until October 10.

Halloween Throwdown registration begins today!
See Coach Shea or email her at to either register your Team of 3 or simply register yourself and allow us to put your team together for you! All fitness levels welcome. Because all Teams of 3 will coordinate their Team Costumes, registration ends this Friday.

Kickball Game is Sunday, October 11th at 5pm

Continue Reading Monday 10.05.20

Sunday 10.04.20

Jacob & Jacquelyn

“Paper Route”
2 Rounds:

25/20 Calorie Bike
10 Double Dumbbell Strict Presses (50s/35s)
100’ Front Rack Walking Lunge (50s/35s)
10 Double Dumbbell Strict Presses (50s/35s)
25/20 Calorie Bike

Rest 5 Minutes Between Rounds

CV Bulletin
Stretch Sesh is today! Come improve your range of motion from 8-9am
Halloween Throwdown sign-ups begin tomorrow.

CV STORE Pre-Sale items are live until October 10.

Continue Reading Sunday 10.04.20

Saturday 10.03.20


For Time:
9 Hang Power Cleans (135/95)
9 Lateral Barbell Burpees
400 Meter Run
15 Hang Power Cleans (135/95)
15 Lateral Barbell Burpees
400 Meter Run
21 Hang Power Cleans (135/95)
21 Lateral Barbell Burpees

CV Bulletin
CV STORE Pre-Sale items are live until October 10.

Continue Reading Saturday 10.03.20

Friday 10.02.20


Back Squat
Build to a Heavy Set of 5

For Time:
1000 Meter Row
50 Thrusters (45/35)
30 Pull-ups

CV Bulletin
**Save the Dates**
Oct. 4 – Sunday Stretch Sesh
Oct. 11 – Kickball Tournament
Oct. 17 – Bike with Mike
Oct. 31 – Halloween Throwdown

Congratulations to the Members of the September Committed Club.
The winner of the drawing for a $50 Gift Card to Rogue Fitness is Zach Stooksbury.

Colton Phillips – 29
Tyler Mayes – 28
Ben Taylor – 26
Blythe Sanders – 26
Zach Farrar – 26
Missy Sanders – 25
Noel Garcia – 25
Joe Garcia – 25
Jason Leach – 25
David Metchikoff – 24
Deena Seals – 24
Jason Lane – 24
Jason Tipton – 24
Katherine Birkbeck – 24
Melanie Templin – 24
Misty Smith – 24
Mollie Farrar – 24
Michael Foster – 24
Ryan Templin – 24
Sarah Creekmore – 24
Tim Parrott – 24
Zach Stooksbury – 24
April Freeman – 23
Leslie Miller – 23
Lucas Arnold – 23
Travis Freeman – 23
Will Thompson – 23
Ashley Horton – 22
Alex McGrew – 22
Christina Leach – 22
Justin Sharp – 22
Lisa Smith – 22
Spencer Creekmore – 22
Tyson White – 22
Gloria Camp – 21
Jessica Foster – 21
Lori Staudenmaier – 21
Michael McCoy – 21
Stacey Sharp – 21
Taylor Martin – 21
Will Sammons – 21
Allen Russell – 20
Brooke Housely – 20
Frits Haverkamp – 20
Aimee Bolinger – 20
Morgan Webster – 20

Continue Reading Friday 10.02.20

Thursday 10.01.20

Congratulations to October Member of the Month, Noel Garcia

Teams of 2
3 Calorie Bike
3 Russian Kettlebell Swings (53/35)
3 AbMat Sit-ups
6 Calorie Bike
6 Russian Kettlebell Swings (53/35)
6 AbMat Sit-ups
9 Calorie Bike
9 Russian Kettlebell Swings (53/35)
9 AbMat Sit-ups

Continue to add (3) reps each round

Athletes Switch After Completing Full Rounds

CV Bulletin
Congratulations to October Member of the Month, Noel Garcia!

1. When and how did you get introduced to Clinch Valley CrossFit?
The first time I heard about Clinch Valley CrossFit was in a Bible study group with Lisa during the opening. Then I continued to see people posting all the awesome and amazing things about it on social media—which lead me to finally come try it out for myself.

2. What is your favorite CrossFit movement?
AbMat Sit-ups – the weighted ones are fun!

3. What kind of books do you like to read? What is your all-time favorite?
I like to read adventure, mystery, romance, thrillers, poetry, history, Christian, biographies… so, pretty much all
kinds!! My favorite book of all time is the Harry Potter series.

4. What is your favorite TV series?
I don’t really have a favorite but I do love Vikings and Gilmore Girls

5. If you could spend an entire day with a famous person, who would it be?
C.S. Lewis. It would be so cool to discuss all the deep things in life with him!

6. What is your favorite restaurant?
Kabuki. They have the best sushi!

7. If you won the lottery, what would be the first thing you would buy?
The first thing I would buy for myself would be a personal chef. It would be so great to have someone else plan
and cook healthy meals for my family and keep up with my macros!

8. What song would you choose to sing at karaoke night?
Whitney Houston’s “I Wanna Dance With Somebody”

9. What is your dream vacation destination?
I dream of seeing the world so it is super difficult to pick just one destination but I would start with exploring the volcanoes in Hawaii

10. What does your perfect day look like if money, time, and a job did not matter?
An adventure abroad involving: sightseeing, hiking, an outdoor concert, and dancing!

11. What is your favorite thing about Clinch Valley?
My favorite thing about Clinch Valley CrossFit is that no matter where you are in your fitness journey, when you walk through those garage doors, you are greeted by the best coaches that push you to be better than you ever thought you could be – both physically and mentally! Plus, a family of people that push, love, and encourage you every step of the way.

12. If you could time travel, when and where would you go?
I would love to time travel to Jerusalem when Jesus was still walking the earth as a man. It would be so awesome to be able to physically touch, see, hug, and talk with Jesus!

Continue Reading Thursday 10.01.20

Wednesday 09.30.20


For Time: (Time Cap: 35 Minutes)
4 Rounds:
400 Meter Run
40 Air Squats

3 Rounds:
300 Meter Run
30 Push-ups

2 Rounds:
200 Meter Run
20 Strict Pull-ups

Men: 20-lb Weight Vest
Women: 14-lb Weight Vest

CV Bulletin
Student Memberships at $125 begin tomorrow, October 1

May I see your license and supplementation?
Congratulations to our very own Jasmine Reed for graduation from police academy!
She gives credit to CV for helping her train for the PT Tests she passed during Academy.

Continue Reading Wednesday 09.30.20