Monday 09.28.20


15 Toes to Bar
15 Overhead Squats (95/65)

Rest 5 Minutes

15 Toes to Bar
10 Overhead Squats (115/85)

Rest 5 Minutes

15 Toes to Bar
5 Overhead Squats (135/95)

Continue Reading Monday 09.28.20

Saturday 09.26.20

Teams of 2
9 Rounds:
24 Push-ups
8 Partner Deadlifts (315/225)

Partners alternate full rounds on the push-ups

CV Bulletin
Fitness bringing people together! Clinch Valley has an amazing friend from Massachusetts named Morgan. He is a phenomenal coach and an even better human being. His father, Jim, passed away 12 years ago this week. For Saturday’s class, we’ll honor Jim through a workout Morgan has done on every anniversary since then.

9 Rounds = The Month
24 Pushups = The Day
8 Deadlifts = The Year (2008)

A Note from Morgan…
Jim Bungerz passed away 10 years ago after a six-month fight with ALS. More commonly known as Lou Gehrig’s disease, ALS is a neurodegenerative disease that robs its victims of any use of their muscles-leaving them unable to walk, talk, or even breathe. Despite a fatal diagnosis, my dad never gave up or complained. Over his six-month battle with ALS, he remained a strong father and husband, even as he became confined to a wheelchair. Unlike most Hero WODs, this is not dedicated to a fallen soldier or service member, but like all Hero WODs, this is to salute an individual who gave everything for the ones they love. Not only does this workout look to honor Jim’s courage but it also serves as a celebration of the abilities we have. Too often our capabilities to move are taken for granted and by doing this workout we are reminded that we are lucky to do it when other’s are not so fortunate. The message behind this workout is Get Up For Those Who Can’t!


Continue Reading Saturday 09.26.20

Friday 09.25.20


“Pyramid Double Helen”
For Time: (Time Cap: 22 Minutes)
1,200 meter Run
63 Kettlebell Swings (53/35)
36 Pull-Ups
800 meters Run
42 Kettlebell Swings (53/35)
24 Pull-Ups
400 meters Run
21 Kettlebell Swings (53/35)
12 Pull-Ups

CV Bulletin
Check out this video of athletes taking on “Pyramid Double Helen” at the 2010 CrossFit Games
Please don’t drop your kettlebells from overhead today! 🙂
Much has changed in this sport.

Continue Reading Friday 09.25.20

Thursday 09.24.20


“Hay Bale”
4 Rounds:
100 Meter Left-Arm Farmers Carry (53/35)
50 AbMat Sit-ups
100 Meter Right-Arm Farmers Carry (53/35)
25 Goblet Squats (53/35)

CV Bulletin
Today is Bring a Friend Thursday!
All 8 classes are free to friends and family!

Continue Reading Thursday 09.24.20

Wednesday 09.23.20


“Happy Gilmore”
For Total Time: (Time Cap: 26 Minutes)
On the 0:00:
3 Rounds:
100 Double Unders
30 Toes to Bar

On the 15:00:
3 Rounds:
50 Double Unders
10 Bar Muscle-ups

CV Bulletin
**Save the Date**
CV Halloween Throwdown – Saturday, October 31

Continue Reading Wednesday 09.23.20

Tuesday 09.22.20


“Lunch Break”
Teams of 2
8 Rounds Each:
15/12 Calorie Bike
8 Burpee Box Jump Overs (30/24)

Partners Complete Full Rounds Before Switching

CV Bulletin
**Save the Date**
CV Halloween Throwdown – Saturday, October 31

Continue Reading Tuesday 09.22.20

Monday 09.21.20


“Game of Thrones”
0:00 – 5:00,
30 Squat Clean & Jerks (135/95)

Rest Until 10:00 Mark

10:00 – 15:00,
20 Squat Clean & Jerks (165/115)

Rest Until 20:00 Mark

20:00 – 25:00,
10 Squat Clean & Jerks (205/145)

CV Bulletin
**Save the Date**
CV Team Halloween Throwdown
Saturday, October 31 – 9am to 12pm

Teams of 3 In-House Event!
FREE to all CV members, all you need to do is sign up at the gym.
We’ll make the 3-person teams, and the good times start from there.
ALL ability levels encouraged to participate!
Workouts are tailored for every CV member to join in.

Email for any questions

Continue Reading Monday 09.21.20

Sunday 09.20.20


“Window Shopper”
In a 15-Minute Window:
Max Calorie Assault Bike

Every 3 Minutes [Starting at 0:00]:
100 Meter Farmers Carry (50’s/35’s)
10 Wallballs (20/14)

CV Bulletin
Open Gym is from 8-11am.
Stretch Sesh will be from 8-9am.

Continue Reading Sunday 09.20.20