CrossFit Training for Hermitage, Donelson, and Nashville, TN

Saturday, February 28

2/28/2015

We have only ONE regular class today - 8 a.m.
COMPETITION starts at 9 a.m.
We'd LOVE to see your smiling faces while we're hard at work! Swing by between 9 & 11 a.m. to say hello, cheer for your favorite CFH athlete, and watch some inspiring stories unfold.

Today's Workout: 15:00 AMRAP
10 T2B
10 Deadlifts (185/115#)
10 DB Snatch
10 MB Cleans (20/14#)

Friday, February 27

2/27/2015

Please help us send HAPPY BIRTHDAY wishes to JJ Guzman today!

REMINDER: we have a big-but-fun competition going on for the next 5 weekends. Swing by a little after 9am each Saturday to say hello, check us out, help us cheer, and meet some awesome people. Everyone is welcome!

Strength:
Back Squats

Conditioning:
Mobility work today

Thursday, February 26

2/26/2015

Please help us celebrate THREE athlete birthdays today: David Camma, Autumn Shackelford, and Charlie Dawson!

The weekend is almost here and that means "THE OPEN" competition officially starts in 2 days! Tell your friends and family to swing by Saturday morning to cheer a little and see how we have fun the CrossFit way. Everyone is welcome!

It's time for another small testing day. We'll start with Turkish Get Ups then see what you've got for KB swings, box jumps, push-ups, pistols, and pull-ups.
*compare to 1-23-15 (without the Burpees...promise)

Wednesday, February 25

2/25/2015

We've said a million times over that CrossFit is for every body, but NOT for everyone. Check out this article where Dr. Scott Mills expands on that thought a little more.

Strength:
Jerk

Conditioning: 10:00 AMRAP
2 Wall Walks
6 HR Push-ups
10 Wall Ball (20/14#)
15 Russian Twist (R+L)

Tuesday, February 24

2/24/2015

One of our favorite quotes. Read it - let it sink in - then go out into the world and dare greatly! Who cares if you fail? Only then will you know real victory.

Strength: Hang Cleans

Conditioning:
Complete the following for time
80 DUs
20 Front-rack Lunges (115/75#)
40 C2B Pull-ups
20 Front-rack Lunges
80 DUs
*compare to 2-27-14

Monday, February 23

2/23/2015

Strength:
Muscle Snatch & Hang Snatch

Conditioning:
Tabata Circuit (:20 on / :10 off)
1 = Ring dips
2 = Left Pistols
3 = Right Pistols
4 = Pull-ups
5 = Sit-ups

Saturday, February 21

2/21/2015

INCLEMENT WEATHER REMINDER: If we need to cancel a class, we will post on our Facebook Page as SOON as we make that decision.

Today's workout:
20:00 AMRAP
5 Power Cleans (145/100#)
10 T2B
15 Wall Ball (20/14#)
20 Double Unders

Friday, February 20

2/20/2015

Please help us congratulate our newest 101 graduates! From left: Presley, Zac, Johnta, and Tara in front. Welcome to the CFH family!

Strength:
Floor Press

Conditioning:
10:00 AMRAP with Burpees, OH Squats, and MUs
*As always, scaling options are on the whiteboard.

Thursday, February 19

2/19/2015

Strength:
Front Squats

Conditioning:
5 Rounds
200 Singles
12 Alternating Pistols
12 Pull-Ups
:90 Rest
*compare to 1-31-14

Wednesday, February 18

2/18/2015

Please help us send HAPPY BIRTHDAY wishes to Chad Buschert today!

INCLEMENT WEATHER REMINDER: If we need to cancel a class, we will post on our Facebook Page as SOON as we make that decision.

Strength: Deadlift

Conditioning: EMOM Circuit, 16:00
1 = 4 Box Jumps
2 = 20 Tuck-Ups
3 = 10 Wall Ball (20/14#)
4 = 10 Burpees

Tuesday, February 17

2/17/2015

INCLEMENT WEATHER REMINDER: 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.

Make-Up from yesterday...

Strength:
Back Squats

Conditioning:
For time, complete the following list
5 Ground-to-OH (185/115#)
10 Ground-to-OH (155/95#)
15 Ground-to-OH (135/75#)
20 Ground-to-OH (115/65#)
*compare to 2-17-14

Monday, February 16

2/16/2015

Please help us send HAPPY BIRTHDAY wishes to Ann Thornton - yesterday was her special day!
Ann is teaching the new "Love Your Body Boot Camp" for us AND IT STARTS TOMORROW at 10am. Register today and show up ready for some fun!

INCLEMENT WEATHER REMINDER: 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:
Back Squats

Conditioning:
For time, complete the following list
5 Ground-to-OH (185/115#)
10 Ground-to-OH (155/95#)
15 Ground-to-OH (135/75#)
20 Ground-to-OH (115/65#)
*compare to 2-17-14

Saturday, February 14

2/14/2015

Happy Valentine's Day, everyone! Keeping our tradition alive, we'll start with FRAN today.

"FRAN"
21-15-9 Thrusters (95/65#) + Pull-Ups

THEN
Hero WOD "JACK" with a Partner
20:00 AMRAP
10 Push Press (115/75#)
10 KB Swings (55/35#)
10 Box Jumps (24/20")

*Work/rest details, rules, etc are all on the whiteboard
*compare to 2-14-14 & 11-15-14

Friday, February 13

2/13/2015

HUGE KUDOS to Jared Gray for his dedication to hard work and healthy decisions. This man has lost more than FIFTY pounds since he joined us in November. That's right - FIFTY POUNDS!

Strength:
Muscle Snatch + technique work on full Snatch

Conditioning:
2 sets
30 Jumping Jacks
15 Sit-Ups
8 Power Snatch (135/95#)

Thursday, February 12

2/12/2015

Please help us send HAPPY BIRTHDAY wishes to Will Griffith today!

Rowing, rowing, and more rowing on tap for today. We're going to spend lots of time learning and re-learning rowing techniques and correct movement, then we'll have a fun little "rowing relay" workout.

Don't forget: Our "Love Your Body Boot Camp" starts THIS TUESDAY, 2/17! Spread the word and share the love, especially with your stay-at-home and work-from-home and other friends with wonky schedules. www.CrossFitHermitage.com/bootcamp

Wednesday, February 11

2/11/2015

"People don't just FIND the willpower & strength they need...they CREATE it!" Create yours today and take steps (baby steps are A-OK) to make your life better than it was yesterday.

Strength:
Press

Conditioning:
5:00 AMRAP
Squat Clean + Jerk (165/110#)
*CF Open 11.3

Tuesday, February 10

2/10/2015

Want to be part of our fantastic community, but just don't think you're ready for CrossFit yet? THAT'S OK! You can start with our six-week "Love Your Body" Boot Camp program.

Heart-pumping fun 3 days a week for 6 weeks (with no barbells) - check it out HERE and register today.

Strength:
Good Mornings

Conditioning:
10,000 pound Deadlift ;-)
*compare to 12-11-13

Monday, February 9

2/9/2015

This weekend was fantastic all the way around, but our favorite moment of the day was when Tomara's fellow CFH athletes rallied around her to run the last part of the workout and help her finish strong. THAT's what a great community is all about!

Strength:
Pause Front Squats

Conditioning:
3 sets, each for time
10 C2B Pull-ups
10 HSPU
10 KB Swings (55/35#)
Rest 2:00 after each set
*compare to 2-7-14

Saturday, February 7

2/7/2015

Kudos to Miles Armstrong for getting his first Muscle-Up yesterday!

Today's workout:
For time, complete the following
Run 800m
THEN
21-15-9
KB Swings (70/44#)
Burpee Box Jumps (24/20")
Sit-Ups
THEN
Run 800m

*compare to 6-7-14

Friday, February 6

2/6/2015

Back squats & mobility work in class today.

This weekend is the last chance to register for our next 101 class! Check it out and sign up HERE.

If you haven't registered for the Open yet, watch this video, put your excuses away, and sign up now http://Games.CrossFit.com (and get ready for the fun Intramural version of the annual Open).

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