Strength:
Floor Press
Conditioning:
3 sets (3:00 on / 1:00 off)
3 Pull-ups
6 Burpees
9 KB Swings (55/35#)
*compare to 12-15-15
Please help us welcome Kayla Eddy to the CFH family! She's a previous CrossFitter who's ready to get back in the game with the most fantastic CrossFit group around! #TeamCFH Strength: Floor Press Conditioning: 3 sets (3:00 on / 1:00 off) 3 Pull-ups 6 Burpees 9 KB Swings (55/35#) *compare to 12-15-15 April 9 is almost here! That's the kick-off day for our awesome 6-week BOOTCAMP 615 program. In this 90-minute intro session, we'll go over technique, workouts, nutrition, supplementation, AND lifestyle coaching! Everyone who has reserved a space will get the chance to "try it before they buy it" - simply by reserving a spot for just $49! This is the one day when the laundry can wait & the car can stay dirty... because THIS SATURDAY is for you & me. It’s for us to work together to help you achieve the fitness goals you’ve always deserved. No gimmicks. Just real goals & hard work. We have 2 spots left - all you have to do is dial 615-496-4080 and we’ll take care of the rest. It’s probably the last thing you’ll have to pick up without our coaching...the phone, that is. (BA DUMP BUMP) ;-) REGISTER TODAY - let’s do this! ---> www.BootCamp615.com Today's CrossFit Workout:
"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. *Details, rules, etc are on the whiteboard. *Compare to 12-16-15; 8-10-15; 4-8-15
SQUEEEEE - it's Enrollment Week! (somehow this picture keeps popping up....but yes, we're always THAT excited about our bootcamp kick-off events) You've probably heard that on April 9, we'll take our new Bootcampers on the start of their six-week journey with some of the most effective & proven workouts we’ve ever used! But what you might not know is that everyone enrolled in BOOTCAMP 615 also gets: -expert fitness & technique instruction... -weekly nutrition coaching... -body composition focus... -lifestyle coaching & challenges... -& benchmark progress reports! ...and it all starts THIS SATURDAY with our "Kick-Off Event." That's our 90-minute intro session that will show you every part of the six-week journey you need to see to get the results everyone else has seen. It’s just $49 to reserve your spot…and we’re down to the final 3 spots. I’d hate to ask you to wait until the fall to get in the shape you want to be in now! 615-496-4080 www.bootcamp615.com Today's CrossFit Workout:
Strength: Back Squats Conditioning: EMOM 12 1 = 8 Right-leg Deadlifts 2 = 15 V-Ups 3 = 8 Left-leg Deadlifts 4 = 15 Back Extensions We had a throwback "prom night" event here at the gym recently, and LOTS of old memories came flooding back.... Take a second & think back to your first day of High School. Chances are (if your school was anything like mine) you saw some of your old friends from junior high and maybe even elementary school...but also a whole bunch of new faces from other schools. You might also remember a moment in homeroom where you didn’t know anyone in your new class - oh, the horror! What's the plan - just sit there quietly to yourself…all year long? Sure, that’s the thought at the time - but you were also 14! It made sense. BUT...how did things really turn out? Some of those strangers became your best friends for an entire lifetime (we don't have to say how many years it's been) of fun and happiness. It’s actually kinda like our classes here at CrossFit Hermitage! Whether you're looking at our CrossFit 101 class or our BootCamp 615 program....you make new friends, but keep the old; one is silver and the other gold (yes, I was a Girl Scout too in case that 'song' sounds familiar). ;-) Each Bootcamp we run has a little bit of everything, and awesome personalities are definitely part of the mix. There are people trying to get back in shape...and somehow they become really good friends with people who are just learning how to get in shape for the first time ever. Sure, they have different backgrounds...but that doesn't matter because we get to share in our struggles together...AND...we share in our successes, too! Then there’s the workout buddy who's there simply because their friend dragged them along...then they turn out to be the most outgoing person in the Bootcamp! We’ve also had people attend because a doctor said "you have to for your health". Honestly, they end up being the inspiration for so many of us on days when it’s tough to even think about working out. You know if they can do it, you can too! The friendships made here at CrossFit Hermitage last, too. You get to meet your new friends in person at our BootCamp 615 kick-off event on Saturday, April 9...but only if you register ASAP! It’s just $49 to reserve your spot & meet all the awesome new people who will help hold you accountable & reach the results you’ve always wanted. ---> www.BootCamp615.com <--- Today's CrossFit Workout: "The 3 Amigos"
With a running clock complete: (1) 3 Rounds for Time: 10 Power Snatch (95/65#) 10 HSPU At the 10 minute mark, complete: (2) 3 Rounds for Time: 10 Thrusters (95/65#) 10 Pull-Ups At the 20 minute mark, complete: (3) 3 Rounds for Time: 10 Box Jumps (24/20") 10 T2B *compare to 6-20-15 Please help us welcome the newest members of our CFH family - they graduated the 101 program last week and they've already jumped into regular classes! Front to back: Alexie, William, Lindsey, and CJ Strength: OH Squats Conditioning: For time, complete the following list 50 Prisoner Squats 50 Mountain Climbers/side 50 Jumping Jacks 50 Hollow Rocks 50 Lunges/side *compare to 5-15-15 |
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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