CrossFit Training for Hermitage, Donelson, and Nashville, TN

Wednesday, May 31

5/31/2017

Our last hero WOD for the month of May is in honor of Cpl Ryan C. McGhee, a 21-year-old who was killed in action on May 13, 2009 by small arms fire during combat in central Iraq. He served with 3rd Battalion, 75th Ranger Regiment of Fort Benning, Ga. This was his fourth deployment, his first to Iraq. Ryan was engaged to Ashleigh Mitchell of Fredericksburg, VA. He is survived by his father Steven McGhee of Myrtle Beach S.C., his mother Sherrie Battle McGhee, and his brother Zachary.

"McGhee"
30:00 AMRAP
5 Deadlifts (275/175#)
13 Push-ups
9 Box Jumps(24/20")
*compare to 5-21-15

Tuesday, May 30

5/30/2017

Every year, we try to honor Lt. Michael Murphy (the Navy Seal who knowingly stepped into enemy crossfire and gave his life to save the other men on this team) by pouring our hearts and souls into the "Murph" workout.

It's always a difficult workout, but we are honored and humbled to be able to give a small piece of ourselves on this day and show our respect for this fallen soldier who paid the ultimate sacrifice. We get goosebumps every time we explain the *why*, and our athletes are always up for the challenge. We came together as a team yesterday and poured everything we had into the workout. Proud day. Humbling day. Honored to work with this crew.

Strength: OH quats

Conditioning:
8:00 AMRAP
5 Thrusters (115/75#)
7 Hang Power Snatch
9 Mountain Climbers/side

Monday, May 29

5/29/2017

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 5-30-16; 5-25-15

Saturday, May 27

5/27/2017

Today's hero WOD is in honor of Army Staff Sgt. Jack M. Martin III, 26, of Bethany, Oklahoma, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, Wash.
He died September 29th, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device. Martin is survived by his wife Ashley Martin, his parents Jack and Cheryl Martin, and siblings Abe, Mandi, Amber and Abi.

20:00 AMRAP
10 Push Press (115/75#)
10 KB Swings (55/35#)
10 Box Jumps (24/20")
*compare to 2-14-17; 10-8-16
*PARTNER WOD! Each partner completes 1 full round, then switch

Friday, May 26

5/26/2017

Happy Friday - it's DEADLIFT DAY!

Strength: Deadlift

Conditioning:
EMOM 12
A = 7 Burpees
B = 5 Hang Power Snatch
C = 8 Ring Rows @ tempo

Thursday, May 25

5/25/2017

Help us send congrats to Justin & Kayleigh Day on the birth of their first baby boy! Little Mr. Day came into this world Tuesday night at a little over 7 pounds and 20 inches. Mom, Dad, and Hunter are all doing great!

Strength: OH Squats

Conditioning:
5 Rounds
30 DU
20 Plate OH Lunge Steps (45/35#)
10 Wall Ball (20/14#)

Wednesday, May 24

5/24/2017

Ben Altman gets the nod of approval from Coach Jay for his solid squat form in the first night of our #CFHkids class. Lots more great things to come from this group!

Strength:
Box Squats

Conditioning:
"Core & Cardio"
3 sets: Russian Sit-ups, DB Full-body Windmills, and Pallof Holds
THEN
Row 1,000m for time

Tuesday, May 23

5/23/2017

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 5-24-16; 5-13-15

Monday, May 22

5/22/2017

Big congrats go out to these guys & gals today! They competed in one heck of a competition over the weekend and did a bang-up job. Michael Bergmann and Amanda Fox (left) were team "Hold My Beer" & Manda Patrick and Jeremy Faircloth (right) were team "Burpees on the Rocks" at the Battle of the Brewery for CrossFit Nolensville. All 4 of these athletes pushed themselves through a very long day of hard work...and team "Burpees on the Rocks" earned 2nd place to boot!

Strength: Floor Press

Conditioning:
Run 800m for time before & after
Tabata Squats & Tabata Sit-ups in between

Saturday, May 20

5/20/2017

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 5-21-16; 5-16-15; 5-17-14

Friday, May 19

5/19/2017

LAST CALL!
Our 6-week #CFHkids program starts TUESDAY and we keep the classes small. If you want your child to have more confidence, more body control, and better manners (yes, we said better manners)...you do not want to miss this class!
Sign up today: www.CrossFitHermitage.com/kids

Strength: Box Squats
Conditioning: 4 sets of rowing & running

Thursday, May 18

5/18/2017

"If you understand how humans are suppose to engage with their environment, you quickly realize CrossFit is the best option, next to moving to a remote part of Utah and living off the land as a recluse hunter-gather." -Dr. Scott A. Mills

Strength: Deadlift

Conditioning / Skill:
3 sets, NFT
3 Wall Walks
3 MU
10 Hanging L-Raises

Wednesday, May 17

5/17/2017

'Merica!

Strength:
Floor Press

Conditioning:
EMOM Circuit 12
A = 10 Box Jumps
B = 15 KB Swings
C = 10 Lateral lunges/side
D = 10 Plyo Push-ups

Tuesday, May 16

5/16/2017

We had a GREAT time with the kiddos who came to workout with their Mommas this weekend! One mom said her son actually had *more* energy after starting the weekend with an awesome CrossFit workout....um, sorry about that. ;-)

Our next kids class starts in ONE WEEK! If you want your child to be more active, more confident, make new friends, and learn to love fitness.....sign 'em up today!
www.CrossFitHermitage.com/kids

Strength: Bear Complex
Conditioning: Sit-ups, Squat Jumps, Plank Holds, and Wall Sits

Monday, May 15

5/15/2017

Let's start the week with more kudos, shall we? Andy Gwinn just did 8 overhead squats with a heavier weight than what he could use for ONE overhead squat before! Yes, this means he's getting stronger...but honestly the more important part is that all his work on shoulder mobility is paying off. He's made it a priority to take care of his body and focus on getting in the right position...and it's showing. Congrats, Andy!

Strength & Conditioning:
OH Squats, then a little "Core & Cardio" to wrap up.

Saturday, May 13

5/13/2017

Time for another PARTNER WORKOUT today. We'll pair up in class, and all the rules, details, work/rest, timing, scaling, etc are all on the whiteboard for ya!

AMRAP sets
12 Atomic Sit Ups
12 KB swings
12 Squat Jumps
6 Burpees
200m Plate Run

Friday, May 12

5/12/2017

Today's workout is the 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.

Strength: Floor Press

Conditioning: "DT"
5 Rounds (155/105#)
12 Deadlifts
9 Hang Power Cleans
6 Push Jerk
*compare to 5-9-16; 5-8-15

Thursday, May 11

5/11/2017

Huge shout out to Amanda Presley - this sassy lady has lost over FORTY POUNDS since January. She is rocking this whole living-healthy thing and we're super proud of her efforts and determination. Cheers to more wonderful celebrations ahead!

Strength:
OH Squats

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

Wednesday, May 10

5/10/2017

BIG CONGRATS to one of our #CFHkids athletes, Ian Davis! He totally crushed the Kid's Rock 1-mile run last weekend! Last year, he was at the back of the pack for his class and his age group; this year (and two 6-week CFH Kids Programs later), he was in the middle of the pack for his age group and he was THIRD with the boys from his entire first-grade class that ran. Way to go, Ian - we're so proud of you!

From his mom: "I can tell you he also looked so much better and was struggling less than last year. I stood at the same spot to catch him on the last stretch and he was having so much more fun with the run this year."

Ready for your kiddo to shine? Sign 'em up for our next 6-week #CFHkids class today - the fun starts May 23! www.CrossFitHermitage.com/kids

Strength: Clean & Jerk

Conditioning: "Light Kalsu"
EMOM 3 Burpees + Max Thrusters (95/65#)
*8-4-16

Tuesday, May 9

5/8/2017

Please help us send big congrats to Diego & Kristen Salinas on the birth of their precious baby girl! Little Miss Adeline joined the world on May 5 and the entire family is now at home, healthy, and happy as can be!

Strength:
Box Squats

Conditioning:
6 sets:
Run 200m & Rest :30
*8-18-16

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