CrossFit Training for Hermitage, Donelson, and Nashville, TN

Friday, February 28

2/28/2014

Please help us send HAPPY BIRTHDAY wishes to Landon Reef today!

Strength:
Back Squats

Conditioning:
10:00 AMRAP
10 DB Thrusters (heavy)
10 Burpees
*Start the workout with 10 Box Jumps (24/20")
*Every 2nd minute, stop what you're doing and complete 10 Box Jumps
*compare to 1-10-14

Thursday, February 27

2/27/2014

THIS IS IT...TODAY IS THE DAY...the very first 2014 CrossFit Open workout will be announced at 7 p.m. Central! If you're still thinking about competing, but haven't signed up yet - DO IT NOW!

Seriously, there's no reason to wait any longer (and honestly, we don't want to deal with last-minute registrations as we schedule heats, judges, etc)...so sign up today or forever hold your peace...well, except when you're cheering for your fellow CFH athletes.

Strength:Snatch

Conditioning:
80 Double-Unders
20 Front-rack lunges (115/75#)
40 Pull-ups
20 Front-rack lunges
80 Double-Unders

Wednesday, February 26

2/26/2014

Strength: Deadlift

Conditioning:
3 sets NFT
5 Superman
:30 Chinese Plank (face up)
:30 Chinese Plank (face down)
3 Bridge-Ups

THEN
100 Push-ups for time

Tuesday, February 25

2/25/2014

Please help us send HAPPY BIRTHDAY wishes to Michael Bergmann today!

Strength: Front Squats

Conditioning:
ME UB Power Cleans (175/120#)
Rest 2:00
ME UB Power Cleans (155/105#)
Rest 2:00
ME UB Power Cleans (135/95#)

THEN

For time:
500 Singles
50 C2B Pull-Ups
30 Thrusters (95/65#)

Monday, February 24

2/24/2014

Another Monday Motivation for you as we head into the week OF THE CROSSFIT OPEN! Check out the video we posted in October with the full "I am a Champion" speech, too.

"My heart and my mind will carry my body when my limbs are weak."

Strength: Push Press and Split Jerk

Conditioning / Skill Work:
3 sets NFT
3 MUs
5 HS Shoulder Touches
10 T2B

Saturday, February 22

2/22/2014

Today we're doing a Hero WOD named "Morrison" in honor of U.S. Army Specialist Scott Morrison, 23, of Blue Ash, OH. He was assigned to the 584th Mobility Augmentation Company, 20th Engineer Battalion, 36th Engineer Brigade, based out of Fort Hood, TX. He died on September 26, 2010 from injuries suffered on September 25 when insurgents in Kandahar, Afghanistan attacked his vehicle with an improvised explosive device. He is survived by his father Donald, mother Susan, brother Gary, and sister Katie.

"Morrison"
50-40-30-20-10
Wall ball(20/14#)
Box jumps (24/20")
KB swings (55/35#)

*compare to 5-4-13

Friday, February 21

2/21/2014

So we TOTALLY spaced and never posted the group pic from our Double-Under seminar with Molly Metz and her JumpNRope team. Well, here it is! Let's see those newly honed skills show up in today's MetCon, shall we?!?

Strength:
Front Squats

Conditioning:
10:00 AMRAP
30 Double-Unders
15 Power Snatches (75/55#)
*CrossFit Open 11.1

Thursday, February 20

2/20/2014

Strength:
Cleans

Conditioning:
3 sets NFT
8 Good Mornings (med-heavy)
10 Supine Ring Rows
10 Superman or GHD Raises

Wednesday, February 19

2/19/2014

The first workout of the CrossFit Open will be announced NEXT WEEK! If you haven't registered yet, why in the world are you waiting?!?
Do it now!

The more people who register, the more help we need judging...so if you can spare some extra time on Saturdays in March (whether you are competing or not), hop online and take the Judge's Course ASAP. Heck, even if you have no plans to judge the workouts, this is a great way to further your CrossFit knowledge.

The Open workouts will be held each Saturday in March, immediately following our regular Saturday morning classes. We will assign heats/times and you will be responsible for your own warm-up and any necessary pre-workout prep!

Strength: Deadlift

Conditioning:
10:00 AMRAP
60 Bar-Facing Burpees
30 OH Squats (120/90#)
10 Muscle Ups
*CrossFit Open 11.4 Workout

Tuesday, February 18

2/18/2014

A great quote that goes along with our "be awesome and contribute to the community" philosophy...
"Every single time you do something in the gym, you’re a model for other members. Set a good example and help others follow it. Be a contributor, not a drain; be safe and respectful and courteous. Take a moment and think about what your actions tell everyone around you, and if you like your gym and respect its owners, staff and members, prove it with the way you treat the facility." - Greg Everett

Strength:
Spend 15:00 working up to today's heavy Snatch

Conditioning:
5:00 AMRAP
10 C2B Pull-ups
10 Alternating Pistols
10 HSPU
THEN
Rest 2:00
THEN
5:00 AMRAP
10 Box Jumps (24/20")
10 Shoulder-to-OH (135/95#)

Monday, February 17

2/17/2014

A little motivation to start your Monday off right. "I love fear. Behind every fear is the person you want to be. Fear is self-imposed meaning it doesn't exist. You create it; you can destroy it too. It's an intangible."

Strength: Back Squats

Conditioning: For time...
5 Ground-to-OH (185/115#)
10 Ground-to-OH (155/95#)
15 Ground-to-OH (135/75#)
20 Ground-to-OH (115/65#)

Saturday, February 15

2/15/2014

Please help us welcome the newest graduates of our 101 program! From left: Candace, Dakota, Clint, Todd, and Oma in front. Be sure to give these guys a hearty CFH welcome and show them the ropes when you see them in class.

Today's Workout:
5:00 AMRAP
"up the ladder" (1 of each, 2 of each, etc)
Power Cleans (155/115#)
Pull-Ups
REST 5:00
5:00 AMRAP
3 Power Snatch (135/95#)
6 T2B
9 Squat Bar Hops
REST 5:00
5:00 AMRAP
2, 4, 6, 8, etc of
Thrusters (135/95#)
Over-the-bar Burpees
REST 5:00
5:00 AMRAP
20 KB Swings (55/35#)
20 HR Push-ups

Friday, February 14

2/14/2014

HAPPY VALENTINE'S DAY - much love to each of you!

Today's workout:
"Fran"
21-15-9
Thrusters (96/65#)
Pull-Ups
*compare to 6-25-13 OR 2-14-13

THEN skills practice with:
Nose-to-Wall HS Holds, DUs, and L-sits

Thursday, February 13

2/13/2014

The first workout of the CrossFit Open will be announced TWO WEEKS from today! If you haven't registered yet, do it now.

Also, WE NEED JUDGES. If you can spare some extra time on Saturdays in March (whether you are competing or not), hop online and take the Judge's Course this week. Heck, even if you have no plans to judge the workouts with us and can't make it in on Saturdays, this is a great way to further your CrossFit knowledge.

The Open workouts will be held each Saturday in March, immediately following our regular Saturday morning classes. We will assign heats/times and you will be responsible for your own warm-up and any necessary pre-workout prep (so some of you might even get to sleep in a little)! More details coming soon.

Strength:
Snatch

Conditioning
For time: 30 Jumping Jacks, 10 Power Snatch (135/95#), and 20 T2B
At 6:00: Repeat the Jumping Jacks, Power Snatch, and T2B
At 12:00: 50 KB Swings for time (55/35#)

Wednesday, February 12

2/12/2014

We have another birthday to celebrate...please help us send HAPPY BIRTHDAY wishes to Will Griffith today!
He loves wall ball, right?

Strength:
Deadlifts

Conditioning:
80 Wall Ball for time (20/14#)

Tuesday, February 11

2/11/2014

Please help us send HAPPY BIRTHDAY wishes to Jay Granderson today. He's one of our early birds, so you may not know him if you only come to the night classes. We're sure he'd appreciate a quick note on the private Facebook group from you anyway!

Strength:
Back Squats

Conditioning:
SPRINT THROUGH THIS 3:00 AMRAP...
6 Thrusters (95/65#)
6 Box Jump Overs (24/20")
6 HR Push-ups
THEN
Rest 5:00
THEN
Repeat the 3:00 AMRAP

Monday, February 10

2/10/2014

WOW - what a weekend! Huge thank-you to Molly Metz and her team at JumpNRope for putting on a wonderfully educational, tons-o-fun, hands-on, seminar with us yesterday. A number of you hit PRs, some got their first double unders, and everyone learned something new. Take a peek at Jennifer Perrier showing some new tricks at the end of class.

Strength:
Push Press, Push Jerk, then Split Jerks

Conditioning:
Box Jumps, T2B, and Alternating Pistols

Saturday, February 8

2/8/2014

TOMORROW is our seminar with Molly Metz and her team from JumpNRope! Rumor has it that the world record for double-unders in one minute is 164. Weeellll, check out this video of Trevor Norris doing 169 at one of last year's CrossFit Regional events!

We can't wait to get this group of talented coaches in here to work with you guys. You should be PUMPED about this!

For today, we're keeping our focus on the CrossFit Open and getting everyone ready for March. Here we go...
4 rounds for time:
5 Squat Cleans (155/95#)
10 C2B Pull-Ups
20 Double Unders
THEN
Rest 5:00
THEN
12-9-6
OH Squats (135/75#)
C2B Pull-Ups
THEN
Rest 5:00
THEN
4 rounds for time:
10 Deadlift (155/95#)
20 Wall Ball (20/14#)

Friday, February 7

2/7/2014

Please help us send HAPPY BIRTHDAY wishes to John Riddle today!

Any last-minute takers for Sunday's jump rope seminar?
REGISTER NOW

Strength:
Deadlift

Conditioning:
3 sets
10 C2B Pull-ups
10 HSPU
10 KB Swings (55/35#)
Rest 2:00

Thursday, February 6

2/6/2014

Check out the JumpNRope team having fun at the 2012 CrossFit Games in California. They're going to be HERE at the box THIS SUNDAY!

We still have room for THREE PEOPLE to join us for this Sunday's jump rope seminar. Don't miss out - REGISTER NOW!

Strength:
Front Squats

Conditioning:
For time: 10 Ground-to-Overhead (175/115#)
Rest 2:00
For time: 10 Ground-to-Overhead (155/95#)
Rest 2:00
For time: 10 Ground-to-Overhead (135/75#)

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