CrossFit One Valley

Race day is SUNDAY!!!! There is still time to register at- https://runsignup.com/Race/TN/Knoxville/Race321 🌎3️⃣.2️⃣1️⃣ 🏃‍♀️🥇🧦💙💛🔜

Wednesday 10-5!

Hippie Bowls Weekly Schedule

March 16th – March 21st
We can’t wait to see everyone this week! A few new stops on the route too… so if Hippie Bowls is rolling into your area, come grab a bowl and some good vibes. ✌️🍓

🍓 Monday – March 16

Knoxville
HYLO Fitness Knoxville
7:30am–11am

Oneida
Tractor Supply
10am–4pm

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🍀 Tuesday – March 17

Knoxville
Fountain City Family Physicians
1pm–4pm

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🍓 Wednesday – March 18

Oliver Springs
Coalfield Crossroads Food Truck Park
10am–5pm

Knoxville (Halls)
UT Medical Center
10am–6pm

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🍓 Thursday – March 19

Jacksboro
Mama Tried Salon
10am–5pm

Harriman
Scotty D***s - State Farm Agent
10am–5pm

Jellico
Veterans Memorial Park
10am–4pm

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🍓 Friday – March 20

Clinton
Hammer's-Clinton
10am–5pm

Wartburg
Hammer's - Wartburg
10am–4pm

Helenwood
R&J Produce
10am–4pm

Rocky Top
South Main Furniture & Mercantile
10am–5pm

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🍓 Saturday – March 21

Clinton
Hammers
10am–3pm

Rockwood
Sisters Market
10am–3pm

Oliver Springs
Coalfield Crossroads Food Truck Park
10am–3pm

🚀January 19th - 23rd🚀

Monday: week 3 of squats! Followed by a 12:00 amrap of calorie echo bike - double db lunges
Tuesday: 10 rounds of double unders - v ups into a rest and into another 10 rounds of weighted box step ups and bmu
Wednesday: week 3 deadlifts followed by descending reps of bench press and rope climbs
Thursday: Grab your partner and get ready to calorie row-burpee box jump over - alt db sn**ch- burpee box jump over- calorie row!
Friday: clean and jerk % work followed by 5 rounds of ghd sit ups - handstand push ups- squat cleans

🚨Reminders🚨
🗓️ Mens 5am event! Friday January 23rd 5am

🗓️Week 3 of our gymnastics series: Saturday 24th is handstand walk focused!

🚀Kids class Saturday 24th 10:30am

ONE VALLEY KIDS🚨🚨🚨

Huge news! Our CrossFit Kids class is coming back!!
Join us one Saturday each month at 10:30 AM 🕥

📅 Dates:
• January 24
• February 28
• March 28

👟 Ages 3–12
🏃‍♂️ Coach-led fun (parents stay & cheer!)
🧗 Obstacle courses, games & movement-based activities, agility, balance, coordination!
☕ Coffee for parents while the kids play

💪 Build confidence, coordination, and a love for movement — all while having a blast!

💥 FREE for members | $10for non-members/ $5 for siblings!

⚡️ January 12th - 16th⚡️
Monday: week2 strength cycle! Front squats, followed by 2 sets with a rest in between of wall ball - burpee - shuttle run 
Tuesday: let’s work on some gymnastics with a emom of t2b-bike erg- ring muscle ups- ski erg
Wednesday: week 2 strength cycle! Deadlifts into a chipper of sandbag cleans / sandbag carry/ echo bike / carry / sandbag clean 
Thursday: Get a partner and get ready for 20 rounds of rowing- box jumps - thrusters 
Friday: Power sn**ch - ohs % work followed by 5 rounds of increasing weight decreasing reps of wall walks - double unders - sn**ches!
🚨REMINDERS🚨

✝️ Men’s Faith and Fitness January 23rd @ 5am

🤸‍♂️Gymnastics focused class with a workout! Saturday 17th @ 9am.

🤸‍♂️ GYMNASTICS CLASS 🤸‍♂️

Starting tomorrow, our Saturday classes will shift to a gymnastics focus as we build toward The CrossFit Games Open.

⚡️Skill work.
⚡️Progressions.
⚡️Confidence upside down.
Perfect for all levels—whether you’re building or refining.

Want to get learn or get better at handstand push ups!? Come to our 9am class tomorrow!!

😴 SLEEP: YOUR COMPETITIVE EDGE

Join us for a special seminar with Dr. Chen Du,
Sleep Specialist & Registered Dietitian, focused on helping athletes train harder, recover faster, and perform better.
🔍 We’ll cover:
• How to optimize sleep for training & performance
• Chronotype alignment (training smarter for your body)
• Nutrition strategies for better sleep
• How to actually understand your wearable sleep data
📍 CrossFit One Valley
🕙 Saturday, January 17 | 10:00am

🔥 January 5th - 9th🔥
Monday: week 1 strength cycle! Front squats, followed by benchmark “Cindy”
Tuesday: Get ready for some conditioning with: Bike erg - Run- into max calories on the echo bike! Finishing with a pump sesh. 
Wednesday: week 1 strength cycle! Deadlifts into 5 rounds of ski erg - double unders- ghd sit ups.
Thursday: Get a partner and get ready for a long descending rep scheme chipper of dumbbell bench press, dumbbell lunges, and rope climbs!
Friday: Power clean + Push jerks % work. Followed by rowing and barbell hang clean and jerk cycling
🚨REMINDERS🚨

✝️ Women’s Event Friday January 9th @ 6:30-8:30pm

✝️ Men’s Faith and Fitness January 23rd @ 5am

🤸‍♂️Gymnastics focused class with a workout! Saturday 10th @ 9am. Handstand push up focused!

WOMEN’S EVENT — Iron-On Patch Night

🗓 January 9
⏰ 6:30 PM – 8:30 PM

Join us for a fun night of creativity, fellowship, and community at the gym! We’ll have iron-on patches ready for you — perfect for hats, bags, and more.

👜 Bring your own hat or bag!
✨ Extra irons welcome!

*we will have bags you can purchase for $5.00

Come hang out, laugh, get crafty, and leave with something custom you can rep at the gym. We can’t wait to spend the evening together!

Tag a friend & join us 💪💗