CrossFit Training for Hermitage, Donelson, and Nashville, TN

Tuesday, May 31

5/31/2016

THIS, ladies and gentlemen, is the HARDEST WORKING group of people in the land. We had our annual "Murph" workout yesterday in honor of Navy Lieutenant Michael Murphy who was killed in Afghanistan (if you've never seen the moving "Lone Survivor", go watch it)...and they all ROCKED IT! It was tough, but we saw tons of heart, tons of effort, and tons of respect. #fulleffortfullvictory #respect #bettereveryday #hardworkpaysoff #teamcfh #bestcommunityonthefreakingplanet

Skill work: Wall walks, MUs, and L-Raises

Strength: Deadlifts

Monday, May 30

5/30/2016

MEMORIAL DAY CLASS SCHEDULE:
ONLY TWO CLASSES THIS MORNING (MUST BE REGISTERED)

With gratitude and pride, we remember our military members who died for our country and our freedoms. May we never forget the sacrifices of these fallen soldiers and may their families find peace.

Today's hero WOD (rain or shine) will be done in memory of Navy Lieutenant Michael Murphy, age 29, of Patchogue, NY, who was killed in Afghanistan June 28, 2005. This workout was one of Mike's favorites and he named it "Body Armor." It is now referred to as "Murph" in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

"Murph"
Run 1 mile (4 large laps)
100 Pull-ups
200 Push-ups
300 Squats
Run 1 mile
*as always, details and scaled options are on the whiteboard.
*compare to 5-25-15

Saturday, May 28

5/28/2016

Please help us welcome another new member to the CFH family - Michael Mielnik! He went through personal training with us first and now he's jumping into regular classes...and he's an early bird (score one for #Team6am). Welcome to the fun house, Mike!

Today's CrossFit Workout is set up in stations with lots of fun stuff at each: farmer walk, KB swings, OH lunges, rowing, MB work, running, lemon squeezers, and more!

**Athlete Note***
Movie night Sunday & you MUST REGISTER for "Murph" on Monday.

Friday, May 27

5/27/2016

HIP-HIP-HOORAY! Our six-week kids class wrapped up last night and it...was...amazing! Loads of fun? Check! Stronger and faster? Check! More confident? Check! New friends? Check! See you again soon? Check-Check! Big thank-yous to Coach Leigh Ann and Coach Jay for sharing their passion with us and helping the young'uns in our community live better lives.
#itsafamilyaffair #lovewhatyoudo #startemyoung #teamCFH #bettereveryday

Today's CrossFit Workout: Deadlift + mobility

***Athlete Reminders ***
Sunday is Movie Night & you MUST register for Monday's class (8am & 9am only)

Thursday, May 26

5/26/2016

Big congrats to our very own Oma Aladi! She spent many long nights busting her tail recently trying to get into grad school...and SHE DID IT! We hate that we'll lose her soon when she heads up north, but we're so happy to see her move to the next phase in life. CONGRATS AGAIN, OMA!
#hardworkpaysoff #bettereveryday #notjustaboutfitness

Strength: Jerk

Conditioning:
"Annie"
50-40-30-20-10
DUs
Sit-ups
*compare to 11-23-15

Wednesday, May 25

5/25/2016

Even a recent knee surgery can't keep this lady away! Think you have a reason NOT to workout? Nope. We can adjust and help you stay on track. #cantstopwontstop #bettereveryday #hardworkpaysoff

For class, we're going for TWO heavy lifts again today: Clean + Front Squat - see you soon!

Tuesday, May 24

5/24/2016

Today's Hero WOD is in honor of Oakland SWAT Sergeant Daniel Sakai, age 35, who was killed on March 21, 2009 in the line of duty along with fellow officers Sergeant Ervin Romans, Sergeant Mark Dunakin, and Officer John Hege. Daniel is survived by wife Jenni and daughter Jojiye.

"Danny"
20:00 AMRAP
30 Box Jumps (24/20")
20 Push Press (115/75#)
30 Pull-Ups

*compare to 5-13-15

Monday, May 23

5/23/2016

Hey gang - let's re-visit your *why* for a moment. What are you working toward? What's your driving reason? What are you excited about? What are your personal rules? Take a second to read this list & prep your mind for the week ahead. Happy Monday!

Strength:
Snatch + OH Squat

Conditioning:
6:00 AMRAP
20 Wall Ball (20/14#)
15 MB Twists
10 Push-ups

Saturday, May 21

5/21/2016

On December 30, 2009, a suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan after posing as a potential informant reporting on Al Qaeda.

Today's hero WOD is in honor of those killed in the attack: Jennifer Lynne Matthews, 45; Scott Michael Roberson, 39; Harold E. Brown Jr., 37; Darren LaBonte, 35; Elizabeth Hanson, 30; Jeremy Jason Wise, 35; and Dane Clark Paresi, 46.

"The Seven"
7 Rounds for Time:
7 HSPU
7 Thrusters (135/95#)
7 K2E
7 Deadlifts (245/185#)
7 Burpees
7 KB Swings (70/44#)
7 Pull-Ups

*compare to 5-16-15

Friday, May 20

5/20/2016

WOO HOO! This awesome group of BootCampers just graduated our BootCamp 615 program last night and THEY ARE PUMPED! We saw HUGE strength gains (like 18 additional push-ups in one minute) + fantastic body composition changes (like 5-6% body fat drop for most of them) + tons of great mindset shifts.....all in just six weeks! #lovewhatyoudo #bettereveryday #TeamCFH #BootCamp615

Today's CrossFit Workout...
Strength: Floor Press

Conditioning:
EMOM Circuit of Box Jumps, Hollow Rocks, KB Lateral Lunges, and Russian Twists

Thursday, May 19

5/19/2016

Our little quiet mouse, Amy Altman, was out having fun this past weekend & didn't speak a peep about it. We see you tackling that Tropicolor Tour 5k Color Run, lady. Way to put that #RunCFH training to work!

Speaking of fun...let's do a little "alphabet soup" for today's CrossFit workout. You'll go through in order, but with a different starting point each time (so you'd better bring your thinking caps today). Rules and other details on the whiteboard.
A = Run 250m
B = 15 Back Extension
C = 100' Heavy Waiters Walk
D = 15 Mountain Climbers (R + L)
E = 150 Jump Rope Passes
F = 5 Man Makers

Wednesday, May 18

5/18/2016

You've heard the success stories.
You've seen the friendships build.
And now it's YOUR TURN! Sign up for our next 101 class & start your journey today: www.CrossFitHermitage.com/101

Strength:
Deadlifts

Conditioning:
V-ups, Burpees, Deadlifts, Lunges

Tuesday, May 17

5/17/2016

We have MORE kudos to give! Jim & Heidi Dikeman paired up for a competition this weekend and placed 7th out of 20 teams. Way to go, guys! #TeamCFH #hardworkpaysoff #bettereveryday

Strength:
Snatch + OH Squats

Conditioning:
4 Rounds
15 KB Swings (55/35#)
15 Squats
Rest 1:1
*Compare to 3-30-16

Monday, May 16

5/16/2016

Huge kudos to this van full of crazies who decided to tackle the Ragnar Race from Chattanooga to Nashville this weekend. Miles & miles & miles of bad a33 athletes doing their thing & making us proud!

Strength: Front Squats, MU, HSPU

Conditioning:
EMOM of Press/Push Press

Saturday, May 14

5/14/2016

We're doing a little "Murph prep" workout today. It's an AMRAP...but we're also working on tenacity, so we're not going to tell you the time for said AMRAP. ;-)

Run 400m
3 Rounds of "Cindy"
Rest :90
*We'll tell you when to stop.

Friday, May 13

5/13/2016

Belated congrats to this group (+ a few not pictured) for crushing a recent team competition/fundraiser at CrossFit VTG. We love testing our fitness and being part of the larger CrossFit community! #hardworkpaysoff #bettereveryday

Strength: Deadlift

Conditioning/Skill:
4 sets, NFT
3 Wall Walks
10 Alternating Pistols/leg
3 Bridge Ups
10 Candlesticks

Thursday, May 12

5/12/2016

Big congrats to Nicolle Wolken for crushing the recent Country Music Half Marathon with a two-hour finish time! We've been working together on a new way to train for these running events and it's paying off big time....next up is her Ragnar Race goes this coming weekend. Wish her luck! #TeamCFH #RunCFH #hardworkpaysoff #bettereveryday

Today's Workout:
AMRAP 31 (Rest :60 every 3:00)
10 Power Snatch (95/65#)
15 Box Jump (24/20")
20 Wall Ball (20/14#)
25 Sit Ups

Wednesday, May 11

5/11/2016

HUGE KUDOS go out to Amy Altman for hitting her 1st Rope Climb yesterday!

Strength:
Back Squats

Conditioning:
EMOM Circuit
A = Row 200m
B = 30 DU
C = 15 KB Swings

Tuesday, May 10

5/10/2016

Congrats to Coach Ryan for earning 2nd in his weight class during a recent Weightlifting meet! He made a 220.5# Snatch and a 291# Clean & Jerk for a new PR (personal record) of more than 25 pounds higher than ever before!

Strength: Rope Climbs & Floor Press

Conditioning:
3 sets
10 Heavy Ball Slams
10 KB Windmills
10 T2B
10 KB Lateral Lunges/side

Monday, May 9

5/9/2016

Strength: OH Squats

Conditioning:
Hero WOD "DT" - created to honor USAF SSgt Timothy P. Davis, 28, who was killed on February 20, 2009 while supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and then one-year old son, T.J.

5 Rounds (155/105#)
12 Deadlifts
9 Hang Power Cleans
6 Push Jerk
*compare to 5-8-15

<<Previous