CrossFit Training for Hermitage, Donelson, and Nashville, TN

Monday, March 31

3/31/2014

This group. This group of people...competitors...challengers...(dare I say warriors?)...put forth one HECK of an effort over the last five weeks and WE ARE SO, SO PROUD of every single one of them! Lots of PRs, some great self-surprises, and plenty of good times. Be sure to congratulate these guys and gals when you see them next...and then make the decision to JOIN the fun next year. Until then, any interest in doing an in-house competition on Saturday, May 10?

Strength: Snatch

Conditioning/Skill:
3 sets
:45 Nose-to-Wall HS Hold
40 DUs
:30 L-sits

Saturday, March 29

3/29/2014

THIS IS IT - the very last CrossFit Open competition weekend of 2014! Regular class is still at 9 a.m. and the competition heats start at 10:00 a.m. Stick around and cheer for your fellow CFH athletes...then of course, there's the COOKOUT immediately following!

21-18-15-12-9-6-3
Thrusters (95/65#)
Burpees

Friday, March 28

3/28/2014

Don't forget - our "End of the Open" Cookout is tomorrow immediately following the last workout heat! Here's the Facebook Event link. Invite your family, contribute to the food/drink offerings, bring your own chair, and HAVE FUN!

Strength: Deadlifts

Conditioning:
4 sets
10 T2B
8 Alternating Pistols/leg
10 Candlesticks

*compare to 3-3-14

Thursday, March 27

3/27/2014

All active members should have received "the survey email" yesterday. Please let us know if you didn't...and please take a moment to complete the survey by this weekend. Thanks!

Strength/Conditioning:
10:00 AMRAP
10 Over-Bar Burpees
8 Push Press (115/75#)
6 V-Ups
4 Jumping Lunges

THEN

3 sets, each for time
10 Squat Cleans (135/95#)
10 Pull-ups
Rest 2:00 between sets

Wednesday, March 26

3/26/2014

Registration is NOW OPEN for our next 101 program! Think about those really cool people in your life who would make great additions to our CFH family and invite them to check it out.

Don't forget - Rebecca is leading Power Yoga classes today at 6 a.m., 8 a.m, and 6 p.m. See you there!

Tuesday, March 25

3/25/2014

Check it out - our latest Open workout video montage is here! You guys are ROCKING this competition and we love seeing everyone have such a great time.

Strength: Back Squats

Conditioning: Thrusters and MUs

Note to active members: If you did not receive an email from us yesterday afternoon (and you've checked your spam folder), let us know. We want to be sure everyone stays in the loop with all the fancy schmancy stuff we have going on.

Monday, March 24

3/24/2014

Please help us send big ole' HAPPY BIRTHDAY wishes to TWO of our CFH family members today: Missy Sapp and Justin Day!

Strength: Front Squats

Conditioning:
4:00 ME KB Swings (55/35#)
3:00 ME Box Jumps (24/20")
2:00 ME HSPU

Saturday, March 22

3/22/2014

It's time for the next CrossFit Open competition weekend! Regular class is still at 9 a.m. where you'll do a workout similar to the one CrossFit HQ released for our CrossFit Open athletes. Competition heats start at 10:00 a.m. so stick around and cheer for your fellow CFH athletes, if you can!

Don't forget - we're having an "End of the Open" cookout next Saturday immediately following the last CrossFit Open workout. Join the Facebook event page so we can talk details as the date nears.

Regular Class Workout:
Run 400m
50 T2B
40 Wall Ball (20/14#)
30 Cleans (135/95#)
20 Burpees
10 V-Ups
*20:00 time cap

Open Competitors, 14.4:
14:00 AMRAP
60-cal Row
50 T2B
40 Wall Ball (20/14#)
30 Cleans (135/95#)
20 MUs

NOTE TO ALL DROP-IN OPEN COMPETITORS: YOU WILL BE PLACED IN THE LAST HEAT, WHICH WILL START AT 11:15 A.M....SHOW UP, WARM UP, PREP, ETC AS YOU PLEASE AND BE READY TO GO AT THAT TIME.

Friday, March 21

3/21/2014

Here it is...the fantastic video recap of last weekend's 14.3 workout. As always, big thanks to everyone who captured and created this video...Charlotte, Zack, Manda, Tressa, Erica! (it takes a village) Take a peek and use it to get pumped up for tomorrow's CF Open 14.4 workout!

Today we have Back Squats, then a Met-Con with HSPUs and DUs. Enjoy!

Thursday, March 20

3/20/2014

Don't forget - Central Pike will be closed at the railroad tracks again today! Use an alternate route.

Strength:
Push Press & Push Jerk
AND
Weighted Good Mornings

Conditioning:
3 sets of Superman, Chinese Planks, and Bridge-Ups

Wednesday, March 19

3/19/2014

Don't forget - Central Pike will be closed at the railroad tracks today and tomorrow! Use an alternate route.

Strength: Deadlifts

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

Tuesday, March 18

3/18/2014

Heads up - Central Pike will be closed at the railroad tracks tomorrow and Thursday! If you normally travel that route, plan some extra time to go around (Burpee penalty still applies).

Strength:
Clean + Front Squat

Conditioning:
5 sets
5 Touch-and-Go Power Cleans (increase weight each set)
Rest 2:00

Monday, March 17

3/17/2014

Happy St. Paddy's Day...we think someone started celebrating a little early! You guys KNOW who this is, right?

Strength / Skill:
3 sets, NFT
5 Wall Walks
10 Hollow Body Rocks
20 DUs

Conditioning:
5 sets, each for time
150 Singles
12 Alternating Pistols
12 Pull-ups
Rest :90

Saturday, March 15

3/15/2014

It's time for the next CrossFit Open competition weekend! Regular class is still at 9 a.m. where you'll do a workout similar to the one CrossFit HQ released for our CrossFit Open athletes. Competition heats start at 10:00 a.m. so stick around and cheer for your fellow CFH athletes!

Regular Class Workout:
15:00 AMRAP
15 Deadlifts (185/135#)
15 Box Jumps (24/20")
15 Push-Ups

Open Competitors, 14.3:
8:00 AMRAP
10 DLs (135/95#)
15 Box Jumps (24/20")
15 DLs (185/135#)
15 Box Jumps (24/20")
20 DLs (225/155#)
15 Box Jumps (24/20")
25 DLs (275/185#)
15 Box Jumps (24/20")
30 DLs (315/205#)
15 Box Jumps (24/20")
35 DLs (365/225#)
15 Box Jumps (24/20")

NOTE TO ALL DROP-IN OPEN COMPETITORS: YOU WILL BE PLACED IN THE LAST HEAT, WHICH WILL START AT 11:20 A.M....SHOW UP, WARM UP, PREP, ETC AS YOU PLEASE AND BE READY TO GO AT THAT TIME.

Friday, March 14

3/14/2014

Here they are - the newest members of our CFH family!
From left: Scott, Rebecca, Wes, Autumn, Drew, Barbara, and Maritza in front (not pictured: Wendi)

Strength: Press & Push Press

Conditioning: 3 sets, each for time
20 KB Swings (55/35#)
40 Double-Unders
Rest 2:00

Thursday, March 13

3/13/2014

Kudos to Shawn Lott for conquering the monkey bars and checking that goal off the list! What skill are YOU working on this month?!?

Strength:
Back Squats

Conditioning:
8:00 AMRAP
5 Pull-ups
10 Push-ups
15 Squats

Wednesday, March 12

3/12/2014

If you missed the second CrossFit Open workout (14.2) on Saturday, check out the highlight video to the left. Again, Charlotte and Manda did a great job capturing the fun moments of our regular class workout (Yay Burpees!) as well as the competitors doing OH Squats and C2B Pull-ups!

Strength: Snatch

Conditioning:
EMOM for 6:00
5 Power Cleans (155/95#)
10 HR Push-Ups

THEN
50 Front-Rack Box Step-Ups (95/65#)

Tuesday, March 11

3/11/2014

Please help us send HAPPY BIRTHDAY wishes to Michelle Clark today!

Strength:
Shoulder-to-Overhead

Conditioning:
10:00 AMRAP
5 Deadlifts (225/185#)
10 T2B
15 Wall Ball (20/14#)

Monday, March 10

3/10/2014

Hate Mondays? Cranky about the time change? Don't feel like working out today? Take your right hand and put it over your heart...do you feel that? That's called purpose. You are alive and on this earth for a reason...so take a deep breath, smile, and get a jump start on the week ahead. Happy Monday, people...Happy Monday!

Skill/Core Work:
:60 cumulative L-sit
:60 cumulative HS Hold
:60 cumulative Plank Hold
Repeat

Strength: Clean & Jerk

Saturday, March 8

3/8/2014

Complete the following for time:
Run 1 large lap
THEN
7 Rounds
1 Squat Snatch (95/65#)
7 OH Squats
7 Burpees
THEN
Run 1 large lap

OPEN COMPETITORS: HEAT 1 STARTS AT 10 A.M. IMMEDIATELY FOLLOWING CLASS.
CrossFit Open 14.2...
From 0:00-3:00
2 rounds of 10 OH Squats (95/65#) and 10 C2B pull-ups
From 3:00-6:00
2 rounds of 12 OH Squats (95/65#) and 12 C2B pull-ups
From 6:00-9:00
2 rounds of 14 OH Squats (95/65#) and 14 C2B pull-ups
Continue to follow the same pattern until you fail to complete 2 rounds inside the 3:00 window.

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