Have you heard? We're hosing the FESTIVUS GAMES here at CrossFit Hermitage this year! This is a competition for novice, intermediate, and 45+ masters athletes (no elite athletes allowed) & it's a FUN, worldwide "feats of strength for the rest of us" day.

It's goin' down April 21st, 2018, but the workouts are already posted, REGISTRATION IS OPEN NOW...AND...the first 15 Athletes to register will save $10 off their registration + score a free Athlete shirt! ​Festivusgames.com/register/11776/

Strength: Snatch

Conditioning:
Tabata Circuit
-Dips
-Pistols
-Sit-ups
-Jumping Lunges

Be sure you've downloaded the SugarWOD app! That's the only place we'll post workouts after this Wednesday. Ask a Coach for the passcode and you're all set!

Strength: Power Clean + Pause Push Press + Pause Push Jerk

Conditioning: 4 sets, NFT
Wall Walks / HSPU
Hollow Rocks
Pistols
MU / Dips

​

Today's Workout:
5:00 AMRAP: "Up the Ladder" of Power Cleans & Pull-ups
REST 5:00
5:00 AMRAP: 3 Power Snatch + 6 T2B + 9 Squat Hops Over Barbell
REST 5:00
5:00 AMRAP: 2-4-6-8-10, etc of Thrusters & Over-Bar Burpees
REST 5:00
5:00 AMRAP: 20 KB Swings + 20 HR Push-ups

Good vibes going out to Coach Brandi & Coach Tom as they head to Salt Lake City this weekend for the Brute Athlete Training Camp! We're excited to see what they bring back to TN next week!

Strength: Deadlifts

Conditioning:
15:00 AMRAP
9 Deadlifts (155/100#)
12 Push-ups
15 Box jumps (24/20")
*compare to 1-30-17

Each year, we do a FUN twist of our own with the CrossFit HQ "Open" phase of the Games. It's called the Intramural Open and we draft into teams then partner up to compete on creativity, laughter, team spirit, and more over the course of 5 weeks. Oh, and we make some cool t-shirts and have a couple solid workouts as well. Have you registered yet?

Strength: Front Squats
Conditioning: 8:00 AMRAP of 15 Wall Ball + 30 DU
*compare to 2-3-17

Today is "Testing Day"!
A = Repeat Open 12.1 Workout
B = 4:00 Max KB Swings
C = 3:00 Max Box Jumps
D = :60 Max Push-ups
E = :60 Max Pistols
F = :60 Max Strict Pull-ups

THEN....Mobility class at 6pm. Be sure you're registered for class & bring a towel/yoga mat for your comfort.

Keep the Facebook check-ins going! Every 10 check-ins provide a coat to someone in need....so you can help just by clicking a few buttons.  Easy-peasy! #keepwarm

Strength: Back Squats

Conditioning: 
8 Rounds for time: (use 50% Back Squat 1RM)
12 Deadlift
6 Back Squat
*compare to 1-19-17
​

Time for another OPEN GYM day!
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Pop in anytime between 6-11am or 5-7pm to get your workout knocked out today. You can do the programming on the whiteboard (look in SugarWOD), or create your own workout, or use this time to work on skills, barbell cycling, accessory work toward your goals, hop on the rower/airdyne....whatever will benefit you for today!

Happy Monday!

Mark your calendars and join us Friday night, February 9. It's time to start thinking about the annual "Open" (one of the funnest fitness events, ever!)....and this is the first step. We'll head out for dinner & a little social hour after we draft all the names! While you're at it, go ahead and mark the last Saturday in February + the first 4 in March to come watch, cheer, and support your favorite CFH athlete.

Strength: Back Squats

Conditioning:
3 Rounds
10 Push Press (115/75#)
14 Front-rack Reverse Lunges
20 Russian twist/side

Strength:
Muscle Snatch

Core/Skill:
Hollow Rocks & Snatch Balance

Conditioning:
​Tabata HS Holds & Mountain Climbers

NO 6AM CLASS DUE TO INCLEMENT WEATHER.
​ATHLETES: CHECK THE INNER CIRCLE FOR UPDATES AS THE DAY PROGRESSES.

Strength: Front Squats

Conditioning: Pull-ups (or Bar MU) and DU

GYM IS CLOSED FOR EVENING CLASSES DUE TO INCLEMENT WEATHER!

Strength: Deadlift

Conditioning:
4 Rounds
15 KB Swings
15 Squats
Rest 1:1
​*compare to 1/6/17

"If you can't fly...run. If you can't run...walk. If you can't walk...crawl. But by all means keep moving." 
-Martin Luther King, Jr.

Strength: Push Press

Conditioning: Open 13.4
7:00 AMRAP
3 Clean and Jerk (135/95#)
3 T2B
6 C&J
6 T2B
9 C&J
9 T2B
...continue adding 3 reps each round until the clock runs out.
*compare to 2/1/17

Check it out! We love the new "Maniac" style sweatshirts that just came in! Big thanks to PrintFit & SouthEast Impressions for always taking care of us!

Strength:
Pause Front Squats

Conditioning/Core Work:
3 sets, NFT:
10 MB Wood Chops/side
10 Side plank w/elbow touch
30 Swim kicks/leg
:60 Weighted plank
THEN
Squat Test

INCLEMENT WEATHER ALERT: Stay tuned to our Facebook page for evening class schedule/closure if the roads get dangerous.

MOBILITY Classes are back! Sharon is starting a new 6-week mobility cycle next week. Check the 'Inner Circle' or the SugarWOD app for the link to register and sign up today. Gotta take care of that body!

Speaking of SugarWOD - that's the *only* place we'll post workouts starting February 1. This section of the site is coming down in a few weeks. Plan ahead and download the app today!

Strength: Deadlift

Conditioning:
4 Rounds:
20 Alt. KB Step Ups
15 Ring Dips
10 Alt. DB Renegade Rows

Strength: Snatch

Conditioning:
For time:
10 HSPU + 50 Squats
8 HSPU + 50 Push-ups
6 HSPU + 50 Hollow Rocks
4 HSPU + 50 Arch Rocks
2 HSPU + 50 Lunge Steps
*compare to 1-24-17

BIG shout out to this guy! Chris Shepard lost weight, inches, and SEVEN PERCENT body fat over the last 12 weeks in our Nutrition Lab. Super proud of this guy & can't wait to see him crush the next 12 weeks! 

Strength: Push Press

Conditioning:
8-10 Rounds:
6 Power Cleans
4 Front Squats
2 Push Press
*compare to 1-27-17; 1-24-15

Christmas is over and the New Year festivities are coming to an end...but what about "Festivus for the Rest of Us"? Well, not to worry - we gotcha covered! We loved hosting you guys last year so when they asked us to host the worldwide FESTIVUS GAMES (feats of strength for the rest of us) again this year...well...we said YES!

Festivus Games at CrossFit Hermitage is a competition for Novice, Intermediates, and 45+ Masters Athletes (no RX, Elite, Fire-breather athletes this time around) & it's goin' down April 21st, 2018. Registration is OPEN NOW...AND...the first 15 Athletes to register will save $10 off their registration + score a free Athlete shirt!
​Festivusgames.com/register/11776/ 

Bonus - the WODs are already announced. Check it out - you KNOW you can do this! FestivusGames.com/divisions



Today's CrossFit workout:
Strength: Back Squats

Conditioning:
10:00 AMRAP
6 T2B
9 OH Squats (95/65#)
12 KB Swings (55/35#)
​*1-16-17

Let's tackle this one TOGETHER today, shall we? Partner WODs are always just a *bit* more fun!

For time:
Row 1,500m
50 Pull-ups
100 KB Swings
100 Burpee Box Jump Overs
100 KB Swings
50 Pull-ups
200 DU
*Compare to 1-28-17