CrossFit Training for Hermitage, Donelson, and Nashville, TN

Saturday, January 30

1/30/2016

Join us for a few FREE CLASSES next week as we launch our new SWEAT program! Take a midday break & come get yo' sweat on with us! ZERO experience required - we'll walk you through everything & have a ton of fun.

Today's CrossFit workout:
5:00 AMRAP of Power Cleans & Pull-ups
REST 5:00
5:00 AMRAP of Power Snatch, T2B, and Bar hops
REST 5:00
5:00 AMRAP of Thrusters & Over-Bar Burpees
REST 5:00
5:00 AMRAP of KB Swings & Push-ups
*compare to 1-17-15

Friday, January 29

1/29/2016

Please help us send HAPPY BIRTHDAY wishes to Emily McBurney today & Courtenay Taylor tomorrow!

Today is Friday Funday here at CFH, so you get some "open gym" time to do what you wish...make up a missed lift from earlier in the week, work on a skill, do your pull-up or push-up homework, re-do a benchmark workout that you love....whatever. ENJOY!

Thursday, January 28

1/28/2016

Our new SWEAT program starts NEXT WEEK! It's like mid-day recess from that adulting thing we all do the rest of the day!

Take a break and get an excellent workout that will burn calories and develop a strong, physically fit body. ZERO experience required - we'll walk you through everything with a totally fun and supportive team environment...every time you walk through the doors.

For now...mark your calendars for Tuesdays & Thursdays at noon, then look for more details coming soon!

Today's CrossFit Workout
Strength: Deadlifts

Conditioning:
3 sets:
1 Multi-directional KB lunge set/leg
7 Ring Dips
10 Hanging Leg Raises

Wednesday, January 27

1/27/2016

"Each year in the United States Navy, a highly qualified and elite cadre of Sailors are selected and promoted to the join the ranks of Chief Petty Officer. Since 1893, 'The Chiefs' have been relied upon by subordinates and superiors alike for their personal example, technical expertise and above all, their unique leadership capabilities. In honor and recognition of all past and present CPOs, and with thanks to them and their families for their self-sacrifice, ability to adapt, tireless dedication to mission and devotion to country."

In their honor...today's workout is "The Chief":
5 sets:
3:00 AMRAP
3 Power Cleans (135/95#)
6 Push-Ups
9 Squats
Rest :60 after each AMRAP & Pick up where you left off
*compare to: 10-7-15; 3-25-15; 8-20-14; 6-16-14

Tuesday, January 26

1/26/2016

Hey gang- let's all help Kayleigh celebrate her FIRST PULL-UP yesterday! Way to go, mama!

Strength:
Press & Push Press

Conditioning:
4 Rounds
10 Hang Power Snatch (115/75#)
15 Box Jumps (24/20")
*compare to 10-20-14

Monday, January 25

1/25/2016

We've been working on something new for you guys (+ your friends)...and we're almost there! More to come soon - stay tuned.

Strength:
Cleans+Front Squats+Thrusters
THEN
Back Squats

Conditioning:
Push-ups & Pull-ups

Saturday, January 23

1/23/2016

INCLEMENT WEATHER UPDATE:
NO SATURDAY CLASSES ON JAN 23!

The temperature is staying below freezing, the roads are still bad, and we want to put safety first. You guys stay safe (and warm) and let's all hope this clears up over the weekend.

Friday, January 22

1/22/2016

INCLEMENT WEATHER POLICY: As most of you know, the chance of rain, sleet, or snow in Nashville simply freaks people out. Never mind Snowbird or school closings; we will stick to our normal schedule of classes unless the roads to the gym are unsafe. If we need to cancel a class, we will post on our Facebook Page as SOON as we make that decision.

Strength:
Front Squats

Conditioning/Skill:
Push-ups, Partner MB core exchange, and skills practice!

Thursday, January 21

1/21/2016

You guys know we partner with Sweat Angels to have a bigger impact with our charitable causes, but how sweet is this?!? YOUR Facebook check-ins have already helped to provide more than 11,000 winter coats for people in need! Keep those charity check-ins coming - it's cold out there!

Strength: Muscle Snatch

Conditioning:
EMOM 5:00
2 Power Snatch (70%) + Max ring dips

EMOM Circuit 12:00
A = 3 Power Cleans (70%)
B = 20 DUs
C = 10 Squat Bar Hops

Wednesday, January 20

1/20/2016

Hey gang - help us send HAPPY BIRTHDAY wishes to Lincoln Tramel today. It's his special day!

Today's Workout:
4 Rounds
10 Box Jumps (24/20")
10 Pull-ups
10 Russian KB Swings
10 Lunges
10 K2E
10 Deadlift (225/135#)
10 Superman
10 Wall Ball (20/14#)
10 Burpees
10 DUs

INCLEMENT WEATHER UPDATE: We will have ONE class at 5:30pm today.

Tuesday, January 19

1/19/2016

Please help us welcome our latest 101 graduates & newest CFH family members into the fold! From left: Andy, Shay, Jeanne, Jenny, and Julie.

Strength:
Staggered-Stance Press

Conditioning:
4 sets, NFT
10 DB Thrusters
5 Candlestick-to-tuck jumps
3 Wall Walks
1:00 Plank hold

Monday, January 18

1/18/2016

"If you can't fly...run. If you can't run...walk. If you can't walk...crawl. But whatever you do, you have to keep moving forward.”
-Martin Luther King, Jr.

Strength:
Back Squats

Conditioning:
12:00 AMRAP
10 Over-bar Burpees
8 Push Press (115/75#)
10 V-ups
8 KB Swings (55/35#)
*compare to 3-26-15

Saturday, January 16

1/16/2016

Please help us welcome Leif Revere to the CFH family! He's a current CrossFitter who recently moved here from Florida, so he's jumping right in. So glad to have you with us, Leif!

Conditioning:
Bodyweight intervals (jacks, lunges, tuck-ups, push-ups, and squat jumps)

More Conditioning:
14:00 AMRAP
7 Pull-ups
7 Dips
30 Wall Ball (20/14#)
50 DUs
*compare to 3-14-15

Friday, January 15

1/15/2016

We just finished Week 1 of BootCamp 615 and...they...are...pumped! We're doing great things together already, and we have tons more to come. In fact, one of our boot campers sent us this message after a stressful day yesterday. #lovemyjob

"...but walking out of the gym tonight, I feel better. At least one victory for y'all, because this truly was the best part of my day; to come in, be challenged yet encouraged, achieve more than I thought I would (however slight it was), and walk out feeling more accomplished and less stressed..."

Today's CrossFit Workout:
Strength: Press + Push Press

Conditioning:
EMOM Circuit 12:00
10 Alternating Pistols
6 BB Rows
10 Front-rack Reverse Lunges
6 BB Rows

Thursday, January 14

1/14/2016

This is Bob (Fun Bobby since we're doing introductions here). Yesterday marked exactly six months since the day he had double bypass surgery. Not only is he back in the swing of things with us, but last night he hit a 20# PR (personal record) on his floor press. That means he just pressed 20 pounds MORE than he has EVER lifted before...and pressed that off his chest, at that. WAY TO GO BOBBY!

Strength: Deadlifts

Conditioning:
3 sets (:40 on / :20 off)
V-ups
Squat Jumps
KB Swings (55/35#)

Wednesday, January 13

1/13/2016

We've got rope climbs on tap today. Always a fun time!

Strength:
Floor Press

Conditioning / Skill:
4 sets, NFT
Parallette Push-ups
Left-arm Waiter Walk
Rope Climbs
Right-arm Waiter Walk
SL KB Deadlifts

Tuesday, January 12

1/12/2016

Please help us send big HAPPY BIRTHDAY wishes to Holly Jones today! Make it a great one, lady!

Strength:
OH Squats

Conditioning / Skill:
Snatch work
THEN
3 sets (:30 on / :30 off)
DUs
HSPU
Box Jump Overs

Monday, January 11

1/11/2016

Big congrats to Barbara Coleman & Maritza Williams for tackling the Mississippi Blues Half Marathon this weekend! This is Barbara's first half marathon post-baby and she did fantastic. Way to go, you two!

Strength: Clean & Jerk

Conditioning:
10-9-8-7-6-5-4-3-2-1
Burpees
Sit-ups
Jumping Lunges

Saturday, January 9

1/9/2016

Today's Workout:
5 sets, each for time:
10 Thrusters (135/95#)
20 C2B Pull-ups
30 Russian KB Swings (heavy)
40 Double Unders
Rest 4:00 after each set
As always, scaling options are listed on the whiteboard.
*Compare to 1-10-15

Friday, January 8

1/8/2016

Sooooooo excited about the awesome group of people ready to kick-off of BOOTCAMP 615 TOMORROW! These people don't know each other very well yet, but they will soon come together as a team to achieve some really amazing things...and I just don't know of a better way to spend the day!

Over the next 6 weeks, we’re gonna:
- get really fit
- learn tons about nutrition do’s & dont’s
- conquer our mental obstacles
- and help each other live our best lives possible!

Now, this isn’t going to be easy...nothing worth it ever is. But we’re all committed to at least trying it out together during the kick-off event at 10:30am TOMORROW...which is the 1st step toward our BEST health & fitness in just 6 weeks.

We *could* add 2 more people to the mix. You can "try it before you buy it" for just $49 if you register NOW. I’d love to fill these last 2 spots with other ROCK STAR personalities who are ready to achieve great things. Call us ASAP at 615-496-4080.

P.S. You can also get on the waiting list for our camp that starts in April - let us know if that’s better for you.

Today's CrossFit Workout:
Strength:
Pause Front Squats

Conditioning:
EMOM Circuit 6:00
1 = 8 left-leg KB step ups
2 = 8 right-leg KB step ups
THEN
EMOM Circuit 9:00
1 = 20 Sit-ups
2 = 7 Deadlifts (275/185#)
3 = 10 Plyo Push-ups

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