 Please help use welcome Blythe Dunaway to the CFH family! She's a previous CrossFitter who just moved to town and is jumping right into the group classes. So glad you're here, Blythe!
Strength: Deadlift Conditioning: 12:00 AMRAP 5 Man Makers 10 Hollow Body Rocks 20 Lunge Steps  Strength:
Jerk Conditioning: 8:00 AMRAP 10 Shoulder-to-OH (135/95#) 10 Push-Ups 30 DUs *compare to 6-10-14  Strength: Floor Press Conditioning: 5-10-15-20-25-30 KB Swings (55/35#) Box Jumps (24/20") *compare to 6-11-14  Huge kudos to Kayleigh Wettstein for ROCKING her 1/2 marathon over the weekend and finishing WAY before her planned time! Hard work pays off in so many ways.
Strength: Back Squat Conditioning: For time, complete the following 20 Thrusters (95/65#) 5 Muscle-Ups 15 Thrusters (95/65#) 4 Muscle-Ups 10 Thrusters (95/65#) 3 Muscle-Ups 5 Thrusters (95/65#) 2 Muscle-Ups *compare to 3-25-14  t's time for the "Dirty 30" - 300 total reps to attack with an all-in attitude. This workout takes power, endurance, and mental toughness; it's a test of your physical abilities as well as your mental strength. Most people would walk away...but you're not most people...you are a group of CrossFit Hermitage athletes, and YOU are going to fight for it. You'll soar through the box jumps; the kettlebells will be lighter than air; and you'll hit those burpees with purpose. As you lie on the floor post-WOD making sweat angels, take a moment to reflect on your accomplishment. One rep at a time, you're getting stronger, faster, better...you're preparing for whatever life throws your way next.
For time: 30 Box Jumps (24/20") 30 Jumping Pull-ups 30 KB Swings (55/35#) 30 Walking Lunges 30 Knees to Elbows 30 Push Press (75/55#) 30 Back Extensions 30 Wall Ball (20/14#) 30 Burpees 30 Double-Unders *compare to 8-26-12  Strength:
Deadlift Conditioning / Skill: 4 sets, NFT 3 Wall Walks 10 Pistols per leg (alternating) 3 Bridge Ups 10 Candlesticks  Strength: Front Squats Conditioning: 7:00 AMRAP 15 Butterfly Sit-ups 20 Box Jumps  Please help us welcome some new faces to the CFH family! CJ and Lamar wrapped up the 101 program with a few morning classes & Heath and Madeline graduated from the evening classes. They're all jumping into regular classes now, so be sure to show 'em the ropes and give a big CFH welcome if you haven't already.
Strength: Floor Press Conditioning: 4 Rounds 10 Ring Dips 20 T2B 30 Double Unders *compare to 9-9-14  Please help us send HAPPY BIRTHDAY wishes to Kristen Salinas today!
Strength: OH Squats Conditioning: 10-9-8-7-6-5-4-3-2-1 Snatch (95/65#) Wall Ball (20/14#)  Meet Ann Thornton - she's our bootcamp instructor who LOST FORTY POUNDS when she started her own fitness journey. How cool is that?!? If you haven't signed up yet, there's still (a little) time - BOOTCAMP STARTS AT 10 A.M. TODAY! REGISTER HERE.
Strength: Power Clean + Push Press + Jerk Conditioning: 3 sets, each for time 10 C2B Pull-ups 10 HSPU 10 KB Swings (55/35#) Rest 2:00 *compare to 2-9-15  Our last shout out for #PodiumWeek goes to Kat, Kayleigh, Kristen, Justin, and Emily for all their hard work and personal records during this year's Open competition.
Today's Workout: "Nancy" 5 Rounds Run 400m 15 OH Squats (95/65#) *compare to 7-26-14  Please help us send HAPPY BIRTHDAY wishes to Darlene Oliver today!
REMINDER: Boot camp classes start on Monday. Register *today* to join the fun: www.CrossFitHermitage.com/bootcamp Strength: Floor Press Conditioning: 7:00 AMRAP 10 Wall Ball (20/14#) 10 MB Push-ups (20/14#) 10 Russian Sit-ups with MB (20/14#)  Love being able to highlight all these great people during #PodiumWeek! Today's shout outs go to Maritza, Maddie, Kirsten, and Miles. Kudos to you all!
REMINDER: Boot Camp classes start MONDAY - sign up HERE to save your spot. Today's workout: Find Max L-sit EMOM Circuit 12 1 = 8 T2B 2 = :30 HS Hold 3 = 50 DUs THEN 3 sets, each for time: 100 Jumping Jacks 10 Front Squats (135/95#) 15 Pull-ups  It's tax day! No wait, it's humpday! Actually....it's #PODIUMWEEK where we get to highlight our amazing athletes! Today's kudos go to Tressa, Ryan, Maricel, Gabby, and Zack.
It's also time for "Sally" to come visit again (see below). REMINDER: Boot camp starts MONDAY! Sign up today to save your spot. Strength: Turkish Get Ups Conditioning: "Sally" Back Squats THEN "Sally" Press
 We're in the mood to celebrate, so pay attention - it's #PodiumWeek! Follow along to see the amazing achievements from this year's Open + a few highlights from last week's feats of strength. Today's #PodiumWeek shout out goes to Oma Aladi and Holland Marie!
Strength: Push Press Conditioning / Skill: 3 sets, NFT 3 Wall Walks 3 MUs 10 Hanging L-Raises :30 Squat Hold
 Please help us send HAPPY BIRTHDAY wishes to (Leggo my) Diego Salinas today!
Strength: Front Squats Conditioning: 12:00 AMRAP 3 Box Jump Overs (24/20") 6 KB Push Press (55/35#) 9 KB Swings (55/35#) *pair up in groups of 2-3; details/rules on the whiteboard
 Please help us send HAPPY BIRTHDAY wishes to Jennifer Perrier for her birthday today!
Strength & Conditioning: "Barbell Jail" EMOM until you can't continue... Start with an empty barbell and snatch for as long as possible. Once you cannot snatch the weight, clean for as long as possible. Once you cannot clean the weight, deadlift for as long as possible. |
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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