Friday 05.08.20


Black Widow
On the 4:00 x 5 Rounds:
14/10 Calorie Row
14 Dumbbell  Snatches (50/35)
4 Bar Muscle-ups

Post slowest round’s time to comments.

Question of the Day:
Which tv show needs to make a comeback?

Continue Reading Friday 05.08.20

Wednesday 05.06.20


Build to a Heavy Set of 3

Black Gold
44 Double Unders
14 Chest to Bar Pull-ups
4 Thrusters (135/95)

Post rounds completed to comments.

Question of the Day:
If one song had to play over a loudspeaker as you enter every room for the rest of your life, which song would it be?

Continue Reading Wednesday 05.06.20

Tuesday 05.05.20


Pump ‘N Dump
12 Wall Balls (20/14)
12 Kettlebell Swings (53/35)

Rest 3:00

12 Weighted Sit-ups (20/14)
12 Kettlebell Snatches (53/35)

Post rounds completed on both workouts to comments.

Question of the Day:
If you were an action figure, what would be the one accessory that comes inside your packaging?

CV Bulletin:

A question often asked when pursuing a life of health & fitness is “How much water should I be drinking?”

Read Waterlogged: The Serious Problem of Overhydration in Endurance Sports, by Dr. Timothy Noakes.

From the publisher:

“Drink as much as you can, even before you feel thirsty.” That’s been the mantra to athletes and coaches for the past three decades, and bottled water and sports drinks have flourished into billion-dollar industries in the same short time. The problem is that an overhydrated athlete is at a performance disadvantage and at risk of exercise-associated hyponatremia (EAH) — a potentially fatal condition.

Dr. Tim Noakes takes you inside the science of athlete hydration for a fascinating look at the human body’s need for water and how it uses the liquids it ingests. He also chronicles the shaky research that reported findings contrary to results in nearly all of Noakes’ extensive and since-confirmed studies.

In Waterlogged, Noakes sets the record straight, exposing the myths surrounding dehydration and presenting up-to-date hydration guidelines for endurance sport and prolonged training activities. Enough with oversold sports drinks and obsessing over water consumption before, during, and after every workout, he says. Time for the facts — and the prevention of any more needless fatalities.

For further reading, consider:

Continue Reading Tuesday 05.05.20

Monday 05.04.20

Deputy U.S. Marshal Josie Wells

For Time, Wearing a 20-lb. Vest:
Run 1 Mile
Then, 3 Rounds:
30 Burpees
4 Power Cleans (155/105)
6 Front Squats (155/105)
Then, Run 1 Mile

Deputy U.S. Marshal Josie Wells, 27, of Harleston, Mississippi, was killed in the line of duty on March 10, 2015. Wells began his career with the Marshals Service in January 2011 and was assigned to the Southern District of Mississippi in September 2014.

He enjoyed training CrossFit with his friends and colleagues, especially when the workouts involved running or power cleans.

He is survived by his wife, Channing, and son, Josie Jr.

Post time completed to comments.

Question of the Day:
What is the first restaurant you plan to revisit?

CV Bulletin:
Our team believes that coupling a diet of “real food” and training 4-6 days per week will change your life for the better. Coming together as a family, getting shredded, and being void of chronic disease is ultimately we’re after at Clinch Valley CrossFit. We believe one way that we can accomplish this is to hold ourselves accountable with gym attendance. Therefore, we’re building an attendance board by the garage door. Each class that you attend will earn a mark under the “Days Attended” beside your name. The yellow, vertical line separates classes 19 and 20. An amazing objective to set for yourself to be on the right side of the yellow line at the end of each month. 4-6 days per week is one step closer to guaranteeing results!

Continue Reading Monday 05.04.20

Sunday 05.03.20


5 Rounds:
100′ Walking Lunge
100′ Farmers Carry (53s/35s)
14/10 Calorie Assault Bike

Post time to comments.

Question of the Day:
Is a wrap a burrito? Is a burrito a wrap? Are both or neither a sandwich? Please explain your answer in full sentences.

CV Bulletin:
Inaugural Sunday Open Gym is today! The gym will be open from 8-11am and though the workout(s) will be without a class structure, a coach will be on hand to answer or help with anything.

Continue Reading Sunday 05.03.20

Saturday 05.02.20


15 Power Snatches (75/55)
10 Box Jump Overs (24/20)
15 Thrusters (75/55)
10 Box Jump Overs (24/20)
15 Clean and Jerks (75/55)
10 Box Jump Overs (24/20)

Post rounds completed to comments.

Question of the Day:
Which lunch table are you sitting at?

CV Bulletin
Guys, it’s so awesome to have everyone back in the gym! Our team would like to extend a massive thank you for being so awesome during these new entry and exit procedures of the gym!

Continue Reading Saturday 05.02.20

Friday 05.01.20

Iron Man
For Time:
30 Lateral Barbell Burpees
15 Deadlifts (275/185)
Run 800 Meters
15 Deadlifts (275/185)
30 Lateral Barbell Burpees

Post score to comments.

Question of the Day
Who was your favorite childhood superhero?

CV Bulletin
Welcome back, team! We’re reopening the gym with benchmark workouts that we will do a few times per year to retest our fitness. Today’s workout, “Iron Man” is the first of that series. Humble, Hungry, and Happy. Let’s get after it!

Continue Reading Friday 05.01.20