Friday 03.26.21

Tiffany

“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
Come celebrate community and fitness with the final Open workout of 2021!

Today’s Schedule:
5:30am – Class
6:30am – Class
7:30am – Class
12:00pm – Class
3:30pm – 7:30pm – Friday Night Lights*

*Workouts during FNL are exclusive to Open participants only but the gym is open to all spectators!
Come hang out and support your friends as they take on Open Workout 21.3

During Friday Night Lights, kegs from local breweries will be at Clinch Valley.
Cups will be made available to purchase and you must be 21+ and please drink responsibly.
If ain’t broke, don’t fix it! We’re bringing Clinch River Brewing back for Week 3 of The Open!

Congo Square – IPA
Clinch River Monster – Scottish Export Ale

Continue Reading Friday 03.26.21

Thursday 03.25.21

Emily

Today is Bring a Friend Thursday!

All 7 Classes are FREE to Friends & Family!

“Catch and Release”
Teams of 2
For Time:
1000 Meter Row
50 Burpee Plate Hops
100 Plate Ground to Overheads (45/25)
50 Burpee Plate Hops
1000 Meter Row

CV Bulletin
21.3 will be announced at 3pm EST.

Continue Reading Thursday 03.25.21

Wednesday 03.24.21

Deadlift
Build to a Heavy Double

“The Walking Dead”
For Time:
200 Meter Run, 2 Deadlifts (275/185)
200 Meter Run, 4 Deadlifts (275/185)
200 Meter Run, 6 Deadlifts (275/185)
200 Meter Run, 8 Deadlifts (275/185)
200 Meter Run, 10 Deadlifts (275/185)

Compare Scores to 08.12.20

CV Bulletin
Get to know The Joe Garcia aka Mr. March in today’s Daily Blog!

Continue Reading Wednesday 03.24.21

Tuesday 03.23.21

Joey, Mollie, and Ashley

“Slingshot”
For Time: (Time Cap: 5 Minutes)
12-9-6-3:
Thrusters (95/65)
Chest to Bar Pull-ups

Rest 5 Minutes

For Time: (Time Cap: 5 Minutes)
3-6-9-12:
Thrusters (95/65)
Toes to Bar

CV Bulletin
Final Friday Night Lights of the year is on Friday!
Don’t miss out on a local brewery and supporting your community!

Continue Reading Tuesday 03.23.21

Monday 03.22.21

Nick

“The Famer in the Dell”
AMRAP 20:
400 Meter Run
100 Meter Left-Arm Farmers Carry (53/35)
100 Meter Right-Arm Farmers Carry (53/35)

or

“Open Workout 21.2”
For Time: (Time Cap: 20 Minutes)
10 Alternating Dumbbell Snatches (50/35)
15 Burpee Box Jump Overs (24″/20″)
20 Alternating Dumbbell Snatches (50/35)
15 Burpee Box Jump Overs (24″/20″)
30 Alternating Dumbbell Snatches (50/35)
15 Burpee Box Jump Overs (24″/20″)
40 Alternating Dumbbell Snatches (50/35)
15 Burpee Box Jump Overs (24″/20″)
50 Alternating Dumbbell Snatches (50/35)
15 Burpee Box Jump Overs (24″/20″)

CV Bulletin
It’s a new week! Come get your week started on the right foot by redoing 21.2 and crushing this past weekend’s score or get Popeye forearms by doing today’s class workout.

Due to Daylight Savings Time last week, CrossFit HQ allowed scores to be due by 9pm. This week, however, the score submission deadline is back to its regular time of 8pm.

21.3 will be announced on Thursday at 3pm EST.

Continue Reading Monday 03.22.21

Saturday 03.20.21

Drake & Dail

“Team Barbara”
Teams of 2
AMRAP 20:
20 Pull-ups
30 Push-ups
40 AbMat Sit-ups
50 Air Squats

Teammates may partition the work however they see fit.

CV Bulletin
Excellent work on 21.2, team!
Thank you for being a part of this humble, hungry, and happy family!

Continue Reading Saturday 03.20.21

Friday 03.19.21

Lucas

“Open Workout 21.2”
For Time: (Time Cap: 20 Minutes)
10 Dumbbell Snatches (50/35)
15 Burpee Box Jump Overs (24″/20″)
20 Dumbbell Snatches (50/35)
15 Burpee Box Jump Overs (24″/20″)
30 Dumbbell Snatches (50/35)
15 Burpee Box Jump Overs (24″/20″)
40 Dumbbell Snatches (50/35)
15 Burpee Box Jump Overs (24″/20″)
50 Dumbbell Snatches (50/35)
15 Burpee Box Jump Overs (24″/20″)

CV Bulletin
Today’s Schedule:
5:30am – Class
6:30am – Class
7:30am – Class
12:00pm – Class
4:00pm – 7:00pm – Friday Night Lights*

*Workouts during FNL are exclusive to Open participants only but the gym is open to all spectators!
Come hang out and support your friends as they take on Open Workout 21.2

During Friday Night Lights, kegs from local breweries will be at Clinch Valley.
Cups will be made available to purchase and you must be 21+ and please drink responsibly.
For Week 2 of the open, our kegs are from Clinch River Brewing.

Continue Reading Friday 03.19.21

Thursday 03.18.21

Melanie and Missy

Today is Bring a Friend Thursday!

All 7 Classes are FREE to friends & family

“Synchro Hero”
For Time:
5 Rounds:
50 Double Unders (Each)
10 Synchronized Dumbbell Goblet Reverse Lunges (50/35)

Directly into…

Run 800 Meters Together

CV Bulletin
21.2 will be announced at 8pm.
Coverage begins live at 7:35pm
Watch the action by clicking the link below or come to the gym after the 6pm class and watch it with your friends!

Continue Reading Thursday 03.18.21