| WOOT! WOOT! Another video from our awesome weekend of hard work, good competition, lots of team spirit, and great fun! Don't miss the next one - make plans now to join us this Saturday around 9am to cheer for your favorite CFH athlete and see what we're up to! Strength: Floor Press Conditioning: For time, complete the following list 80 DU 20 Front-rack Lunges (115/75#) 40 C2B 20 Front-rack Lunges (115/75#) 80 DU *2-25-15 |
LAST CALL: Our 6-week run class with Coach Manda starts TOMORROW! Meet with us once a week & learn how to run properly, decrease your risk for injury, and even prep for your first 5k. If you're already a runner, we can take it up a notch and really hone in on the specific drills and skill work to improve your running style, too. We only have 3 SPOTS left - register ASAP! www.CrossFitHermitage.com/run Strength: Klokov Complex Conditioning: 7:00 AMRAP 10 OH Squats (95/65#) 10 Box Jumps (24/20") 10 Decline Push-ups Another fantastic Saturday competition is in the books with this amazing crew! Team Chalk Monkeys took our "Rock the 80's" theme to heart with their Guns N' Roses attire, leather add-ons, and big hair wigs. Other teams cropped their tops, Daisy Duke'd their shorts, and layered neon upon neon upon neon. For the win, Team Frantastic Thruster Booster Five geared up and re-inacted PAC-MAN for us (watch for that video coming soon)! Alexie Smith earned even more points for his team by getting his 1st (plus 10 more) bar muscle up and securing 1st place along with Aaron Joyce, Manda Patrick, and Amanda Fox in their respective divisions. All around amazing time & we can't wait to see what next Saturday brings! Today's CrossFit Workout:
Strength: Turkish Get Ups Conditioning: "Bar Hold" (115/75#) *compare to 9-13-16 We're now in round 2 of 5 for our crazy-fun Intramural Open competition weekends...and so far, this is our favorite picture. Amanda has drill this weekend, so she chose to complete the workout last night. Instead of going solo, EVERY SINGLE ONE of her teammates came out to cheer her on! Just another reminder that we really do have the #bestcommunityonthefreakingplanet! Swing by around 9am today to show your support and help cheer for your favorite CFH athlete. It's 80's week, so if you have some extra scrunchies, neon, or crazy eye shadow around the house - put it on! The brighter the better - promise you'll fit right in. Today's Class Workout: REMINDER: 8am class only. No 9am class. 10:00 AMRAP 20 Russian KB Swings 15 KB Box Step-ups 10 HR Push-ups REST 3:00 10:00 AMRAP 20 Wall Ball (20/14#) 15 Sit-ups 10 Burpees REST 3:00 3:00 AMRAP 9 Russian KB Swings 7 KB Box Step-ups 5 Wall Ball (20/14#) REST 3:00 9 Wall Ball (20/14#) 7 Sit-ups 5 Burpees *Compare to 3-19-16 During the month of March, every 2 Facebook check-ins here at CrossFit Hermitage provide a meal for a child in need. We’re working with Causely (Sweat Angels) and feedONE to make it happen. For more information about this month’s charity, check out www.feedone.com. #meals4kids #sweatangels #dogood #checkinforcharity Strength: Deadlifts Conditioning: 4 Rounds, NFT 4 BB Rollouts 8 Candlesticks 12 Dips REMINDER: 8am class only tomorrow (no 9am class). Open heats start at 9:15am.
Today's CrossFit Class...
Strength: Front Squat, Jerk, and Push Press Conditioning: 3 Rounds 10 Pull-ups 20 DU 30 Russian Twists/side
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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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