| | [Video] Week 5 of 5 - we did it! Long, difficult workout + doggie day + cookout + prom theme?!?! HECK YEAH! Strength: Jerk Conditioning: Flight Simulator *compare to 7-21-15 |
 BOOTCAMP 615 registration is OPEN & it starts with our kick-off event on Saturday, April 9! Now if you’re someone who wants to: -lose weight -feel great -be supported -learn more about fitness -and look AMAZING... then you gotta call us at 615-496-4080 to see if our program is right for you! Each BOOTCAMP 615 program has a registration cap so if you want in on the action (or you still have questions), give us a ring...but hurry! If you get our voicemail because we're helping another Bootcamper get started, leave a message or send us an email. GO HERE TODAY ---> BOOTCAMP615.COM <--- Today's CrossFit Workout:
Strength: Back Squats Conditioning: 4 Rounds 15 KB Swings 15 Squats Rest 1:1 *compare to 5-19-15  Please help us send HAPPY BIRTHDAY wishes to Gabby Mell today!
Strength: Press Conditioning: 5:00 AMRAP of Burpees + Pull-ups REST 5:00 5:00 AMRAP of Dips + Box Jump Overs  We hope everyone had a wonderful Easter Sunday...and we're excited that it's now time for our annual EASTER EGG WOD. That means you get to come in and choose your egg to see what your workout is for today. That's right - total surprise and lots to choose from. Happy hunting!
If YOU are ready to have fun with your workouts, learn a ton, meet new people, and start an amazing journey, sign up for our next BOOTCAMP 615 program. It starts April 9 and we DO limit registrations! www.BootCamp615.com
 Today, we need your help saying HAPPY BIRTHDAY to TWO of our athletes: Justin Day & Missy Sapp!
Strength: Front Squats Conditioning: 8:00 AMRAP 10 Burpees 8 Weighted Lunges (R+L) 10 V-ups 8 DB Thrusters  Please help us send HAPPY BIRTHDAY wishes to Kat Armstrong today!
Strength: Deadlift Conditioning: EMOM Circuit 12 1 = Push-ups 2 = Hollow Hold 3 = Pull-ups 4 = Double-Unders  Strength:
Floor Press Conditioning: 5 Rounds 12 Box Jumps (24/20") 12 KB Swings (55/35#) *compare to 1-7-16  WOW - what a weekend! We have one more weekend of this crazy-fun competition coming up (+ a cookout after) so mark your calendar and come see us. Help us cheer for your favorite CrossFitter, check out the vendors we've invited, and make some new friends. See you Saturday anytime between 9-11am!
Strength:Back Squats, Press, and Dips Conditioning:3 Rounds 10 Wall Ball (20/14#) 10 MB Russian Twist  We're at it again! From 9-11ish this morning, YOU are invited to swing by and help cheer for your favorite CrossFitter. We have some hard work ahead of us, and we can use your support....plus, there's a "half-time" show this week, and we've invited Results Physiotherapy and Blissful Serenity Scrubs in as vendors. Come check them out!
Today's Class Workout: 10:00 AMRAP of KB Swings, Box Step-ups, and Push-ups Rest 3:00 10:00 AMRAP of Wall Ball, Sit-ups, and Burpees Rest 3:00 3:00 AMRAP of KB Swings, Box Step-ups, and Push-ups Rest 3:00 3:00 AMRAP of Wall Ball, Sit-ups, and Burpees
 It's that time again! On April 9, something BIG is going down at CrossFit Hermitage! We're looking for 12-15 people who are ready to take positive steps toward changing their lives. Registration is open, so mark your calendars and spread the word to those super-friends you like to have fun & sweat with! www.BootCamp615.com Speaking of super friends, it's time for another fun partner WOD in class today! We'll pair up when you arrive & adjust the workout as needed. For time, complete the following list
(with a pacing movement): 40 Box Jumps (24/20") 40 Pull-Ups 40 KB Swings (55/35#...or heavier) 40 Lunges 40 KB Push Press (same KB) 40 Wall Ball (20/14#) 40 Burpees 40 Sit-Ups *Pacing move: Partner A will start with box jumps while Partner B completes 15 MB Cleans. Partner B will then pick up on the list where Partner A left off, and Partner A will complete 15 MB Cleans. This cycle will continue until the last sit-up is complete. *Compare to 4-12-14; 1-12-13  Please help us send HAPPY BIRTHDAY wishes to Andy Gwinn today!
Strength: Deadlift Conditioning: 4 sets: 5 Deadlift @ 70% 5RM Rest :30 50 Jumping Jacks Rest :30 5 DB Snatches/arm Rest :30  Check out THIS VIDEO from our March Sweat Angels partner, Watsi! Thanks to your collective check-ins so far this month, we've provided sight-restoring surgery for a little girl named Vong. Keep those check-ins coming! #SweatAngels #Sight4Kids #dogood
Strength: Push Press Conditioning: 3 Rounds (3:00 on / 2:00 off) 6 HSPU 10 T2B ME KB Swings (55/35#) *compare to 6-17-15
 Please help us send HAPPY BIRTHDAY wishes to Michelle Clark today!
Strength: Front Squats Conditioning: 8:00 AMRAP 15 Wall Ball (20/14#) 30 Double-Unders *compare to: 12-7-15; 1-30-15; 12-18-14; 5-12-14; 1-6-14  Big congrats to Ann Thornton for completing her very first Powerlifting meet this past weekend! She hit a 220# Back Squat, a 135# Bench Press, AND a 275# Deadlift...all in one day! WHEW!
Strength: Floor Press Conditioning: 7:00 AMRAP 3 C&J (135/95#) 3 T2B *Add 3 reps to each round *Compare to 13.4 (3/29/13)  Please help us send HAPPY BIRTHDAY wishes to Scott Patton today!
Strength: Deadlift Conditioning: EMOM Circuit 16 1 = 8 Right-leg KB Step-ups 2 = 8 Left-leg KB Step-ups 3 = 5 TNG Power Snatch (95/65#) 4 = 5 Candlesticks |
The needs of Olympic athletes and our grandparents differ by degree, not kind. We scale each day's workout to meet your needs. Check out this video to see an example of scaling.
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