* CFH *

Thursday, March 31

3/31/2016

 
[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

Wednesday, March 30

3/30/2016

 
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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

Tuesday, March 29

3/29/2016

 
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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

Monday, March 28

3/28/2016

 
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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

Saturday, March 26

3/26/2016

 
Remember that time Will Griffith got his first bar muscle up (two weeks ago)? Yeah...us too! THIS is what we do on Saturdays around here. #TeamCFH #goals #hardworkpaysoff #bettereveryday

Today's CrossFit workout:
"Nancy"
5 Rounds
Run 400m
15 OH Squats (95/65#)
*compare to 4-18-15

Friday, March 25

3/25/2016

 
We have one more "Intramural Open" Saturday left in this year's competition! Join us tomorrow around 9am to cheer for your favorite CrossFitter & get inspired by some crazy-hard work ethic and lots of team spirit! We'll also have Ren Tin Tin's and Explore Chiropractic here with us - come check them out!

​Today's CrossFit Workout:
Strength: Power Cleans

Conditioning: Box Jump Overs, KB PP, KB Swings

Thursday, March 24

3/24/2016

 
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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

Wednesday, March 23

3/23/2016

 
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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

Tuesday, March 22

3/22/2016

 
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Strength:
Floor Press

Conditioning:
5 Rounds
12 Box Jumps (24/20")
12 KB Swings (55/35#)
​*compare to 1-7-16

Monday, March 21

3/21/2016

 
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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

Saturday, March 19

3/19/2016

 
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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



Friday, March 18

3/18/2016

 
If you're not having fun - why are you doing it? We get some serious work done around here, too....promise!

Strength:
Floor Press

Conditioning / Skill:
Wall Walks
T2B
Man Makers
​Pallof Hold

Thursday, March 17

3/17/2016

 
We're still having way too much fun around here! Every Saturday in March we throw down, work hard, deepen our friendships, and have a ton of fun. LOVE this place!
​
Strength: TGU

Conditioning:
​"Bar Hold" (115/75#)
Change position every :15 for 6:00
  • Top of Deadlift
  • Clean to Front Rack
  • Push Press & lock out
  • Back Rack
  • Push Press & lock out
  • Front Rack
  • Repeat cycle for 6:00
*Compare to 12-30-15

Wednesday, March 16

3/16/2016

 
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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

Tuesday, March 15

3/15/2016

 
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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

Monday, March 14

3/14/2016

 
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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

Saturday, March 12

3/12/2016

 
THIS is how we roll on Saturdays in March! Team spirit, hard work, breaking personal records....you name it. Love this stuff! #TeamCFH #InTheOpen

Swing by around 9am to cheer for your favorite CrossFitter - this week's theme is "Holiday Party" but there's a twist....you'll see...

Today's Class Workout:
Start at any station - rotate every 5:00
1 = Rowing
2 = Burpees
3 = Pull-ups
4 = kB Swings
5 = Box Jump Overs
6 = OH Squats

Friday, March 11

3/11/2016

 
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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

Thursday, March 10

3/10/2016

 
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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)

Wednesday, March 9

3/9/2016

 
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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

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    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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