| | Here it is! The recap video of our final 2017 Open competition workout. The theme this week was "beach party" and yes, we had a cookout afterwards with great food, checkers, Spikeball, and giant Jenga. Ahhhh.....great friends, great times, great memories. #bestcommunityonthefreakingplanet. Strength: Clean & Jerk Conditioning: 10 OH Squats (95/65#) 10 V-ups Run 250m |
 Today marks the half-way point for our #CFHkids class...and they're having a blast! Oh yeah, they're also learning teamwork, respect, body control, and listening skills in addition to all this fitness. Win-win!
Strength: Front Squats Conditioning: 12:00 AMRAP 20 Wall Ball (20/14#) 20 DU 20 Box Jumps (24/20") 20 Sit-ups  HUGE congrats to Jason & Leigh Ann Pepin for running their first-ever half marathon over the weekend! They both CRUSHED the goals we set for race day by more than 30 minutes: Jay finished in 2:07 and Leigh Ann finished in 2:33. Say what?!!?
Strength: Heavy Deadlifts Conditioning: 5 sets of Strict Press & Dips (both at tempo)  First, we want to very publicly say THANK YOU, THANK YOU, THANK YOU to everyone who donated to the #H20daysofwater challenge to help bring #cleanwater to Africa. Your donations will directly help more than 50 people in need through the Blood:Water organization, and that's just plain awesome.
You guys are always such a generous group and when we have these opportunities to come together as one force....we're a force to be reckoned with. It's really hard to put into words how much we LOVE that about this community...this CFH family. Second, when the 20-day challenge ended, there was a final competition piece related to the donation deadline...and as any great CrossFit family would do, we rose to the challenge. In fact, there were a few people who literally handed me a blank check (with a range, of course) to help put us over the top if needed...and that is just so overwhelming to me. I recognize and respect the amount of trust you guys put in me by doing that. It's humbling, really. For your generosity, your community spirit, and your trust....we thank you all from the bottom of our hearts. Strength: Floor Press Conditioning: 3 sets 3:00 AMRAP 3 Pull-ups 6 Burpees 9 KB Swings Rest :60 *compare to 4-7-16  WHAT an Open season we had this year! We saw SO many accomplishments over the past five weeks; watched people form new friendship bonds; met new family members; and ended the season with a "beach party" that included snorkels, flippers, inflatables, and a cookout. Truly LOVE our community full of fantastic people.
We need to send a HUGE thank you to everyone who volunteered to judge. You were an integral part of this Open season and we literally could not have done this without you guys. As for points, Alexie Smith, Aaron Joyce, Manda Patrick, and Jennifer Dorsett all won 1st place in their divisions. Once again, the Frantastic Thruster Booster Five team pulled together to earn the spirit points as the "vacation family"...and the overall spirit award trophy went to the Chalk Monkeys. Congrats to everyone on a fantastic season! Strength: Back Squats Conditioning: EMOM Circuit 12 A = 8 R-leg Deadlifts B = 20 Hollow Rocks C = 8 L-leg Deadlifts D = 20 Arch Body Rocks THEN :60 Max Squats :60 Max Push-ups  Big day, today! Regular class at 8am; the final Open workouts for competitors will run 9-11ish; then our annual "End of the Open" cookout kicks off around noon. Bring your friends, chairs, food, and cheers - we're ready to party!
Today's Class Workout: 15:00 AMRAP of T2B, Deadlift, DB Snatch, and MB Cleans *Compare to 2-27-16
 The time is always right for new workout gear, yes? Reebok's 50% off "Friends & Family" promotion starts today at Outlet stores and in the online Outlet store. Just use the coupon codes from the image. Happy shopping!
http://www.reebok.com/us/outlet Strength: Snatch + skill work Conditioning: 4 Rounds 5 HSPU 10 Alt. Pistols 15 V-ups  Ok, gang - today is "World Water Day" so let's take action & do one last push to help this fundraiser! Through the BloodWater organization, your dollars go toward this fight to end the HIV/AIDS and water crisis in Africa.
https://fundraise.bloodwatermission.com/team/108870 Strength: Push Press Conditioning: 8:00 "Up the Ladder" (135/85#) Power Clean + Front Squat + Jerk  Please help us welcome our newest CFH family members: Karen Rinas and James Chandler. They're both ROCKING group classes already! Be sure to say hello & show them the ropes soon.
Strength: Deadlift Conditioning: 3 Rounds 20 WB Sit-ups (20/14#) 40 DU 20 KB Swings (55/35#)  Just when we thought it couldn't get any better.....they go and do it again! This group - I'm tellin' y'all - is just world class. So much hard work, a few personal records set, even more team spirit, and way too much fun for one event. WHEW!
Alexie Smith, Steve Greenwood, Manda Patrick, and Amanda Fox each earned the 1st place points for their team; Jeremy Faircloth hit his first-ever set of full-range handstand push-ups; plenty of athletes scored bonus points for their teams by bringing LOTS of visitors; and this week's Team Spirit points (and the weekly trophy) went to The Chalk Monkeys! Strength: Pause Front Squats Conditioning: 3:00 AMRAP 6 Thrusters (95/65#) 6 Box Jump Overs (24/20") 6 HR Push-ups REST 5:00 REPEAT 3:00 AMRAP *Compare to 8-29-16  Time for some INTERVALS! We'll do a couple rounds where the timing will change each round, so the details are on the whiteboard. See you soon!
Station 1 = Rowing Station 2 = Wall Ball (20/14#) Station 3 = DU Station 4 = Russian Sit-ups Station 5 = Power Cleans (135/95#)  Happy St. Patrick's Day, everyone! We're so lucky to have you guys in our lives & just want to say THANKS for being part of our CFH family / extended CFH family. Rainbow dreams & pot-o-gold wishes to you all! Now, let's tackle a sham-rockin' workout to kick off the weekend, shall we?
17:00 AMRAP 7 Burpees 7 KB Swings 7 Leprechaun Leaps 7 Shamrock Squeezers 7 Front-rack Lunges (115/75#)  Time is running out to sign up for this year's FESTIVUS GAMES (a super-fun competition for novice, intermediate, and 45+ masters athletes). It's goin' down April 22nd, 2017 and the workouts are already posted. What are you waiting for?!?!?!
http://www.Festivusgames.com/register/11776/ Strength: OH Squat Conditioning: 12:00 AMRAP 10 Shoulder-to-OH 10 Box Jumps 10 Push-ups 10 Deadlifts
 We always brag about having the #bestcommunityonthefreakingplanet (because it's true) but we're not just talking about our athletes. Each year, we do things to help raise funds for those in need, donate tangible items, and even make care packages for our soldiers overseas. You guys...our extended CFH family...the friends, parents, siblings, cousins, and neighbors of our coaches and athletes...always pitch in to help. We love that!
Right now, we're raising money to help provide clean water in Africa. It's a 20-day challenge, but we're in the last week and really need your help to bring this thing home. Consider forgoing your cup of coffee, tea, or cuppa-frappa for a few days and donate the money you would've spent instead. https://fundraise.bloodwatermission.com/team/108870 Strength: Back Squats Conditioning: 20 Thrusters (95/65#) 20 DU 15 Thrusters 30 DU 10 Thrusters 40 DU 5 Thrusters 50 DU  Round 3 of 5 is in the books and if you weren't here with us on Saturday, you totally missed out! Not only did we see some awesome work from everyone in the place, but the teams are going CA-RA-ZY to earn their team spirit points. The energy and passion in this place is amazing...especially with this week's "Pirate P-ARGH-TY"!
The Frantastic Thruster Booster Five team came in strong with a mamma-jamma pirate flag, great costumes, a parrot, and even a real-life mermaid (say what?). The Chalk Monkeys busted out the skulls, crossbones, and eye patches...and had the best "booty" in all the land. The Snatch Me Ousside team showed up in full-on, real-deal, pirate garb...a very serious, solemn crew this week. Nicolle Woken hit her first chest-to-bar pull-ups while Gina Furrey, Jennifer Dorsett, Amanda Fox, and Andy Gwinn all hit the heaviest snatch/overhead squat lifts for new PRs (personal records). Jeremy Faircloth, Aaron Joyce, Manda Patrick, and Gabby Mell each won the first-place workout points for their team while Amanda Fox & Chris Davidson scored more points by bringing spectators. LOADS of people snagged extra points for their teams by making online donations to help provide clean drinking water in Africa and everyone had that guaranteed good time we've been promising. Be sure you swing by this Saturday to say hello, help us cheer, and see what the fuss is all about! If you'd like to add your own donation, the window is open for another week. We would LOVE to see you pitch in and help this great cause: https://fundraise.bloodwatermission.com/team/108870 Strength: Floor Press Conditioning: EMOM 16 A = 7 Burpees B = 5 Power Cleans (155/95#)  Today's Workout:
Remember King Leonidas and his army of 300 men? Your turn! "300" 25 Pull-Ups 50 Deadlifts (40% of 1RM) 50 Push-Ups 50 Box Jumps (24/20") 50 Russian Twists (R+L) 50 One-arm DB Snatch 25 Pull-Ups *Compare to 6-11-16; 6-6-15; 11-10-12  LAST CALL - our 6-week program to teach your kids about fitness & healthy living starts TUESDAY! We'll meet twice a week to run, lift, jump, push, pull, throw, and of course, HAVE FUN! Your kiddo will absolutely increase self confidence, learn teamwork & respect, and improve body control, listening skills & manners.
Sign up today ---> www.CrossFitHermitage.com/kids Strength: Push Press Conditioning: 10:00 AMRAP 20 V-ups 30 Push-ups 40 Squats *6-12-15  Please help welcome our newest #TeamCFH members! From left: Jerad & Robinson wrapped up their 101 sessions and have already rolled into group classes; Matt & Mikala just finished their final 101 workout so you'll see them in classes with you soon. Be sure to introduce yourself and help them feel the CFH love!
Strength: Deadlifts Conditioning: Plank series, then skill work |
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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