CrossFit Training for Hermitage, Donelson, and Nashville, TN

Tuesday, June 30

6/30/2015

We have a HUGE, HUGE favor to ask of our CFH friends and family...

CrossFit Hermitage has been nominated AGAIN this year as a 'favorite' in the Tennessean's Toast of Music City Reader's Choice Awards (pretty, cool huh?)...but we need your DAILY VOTES to actually win the category "best gym."

We WON this award last year because of you! Can you help us retain the title? Please CLICK HERE and vote, vote, vote - the more the merrier!

We'll be your best friend and love you forever if you vote EACH DAY until July 25.

Saturday, June 27

6/28/2015

LOOK at all these beautiful ladies having fun with fitness during last night's "WOD & Wine" event! SUCH a fun-tastic time, truly. THANK YOU to everyone who came out, helped out, and spread the joy.

Today's Workout:
Run 400m
At 5:00, 50 Burpees
At 10:00, 30 Pull-ups
At 15:00, 50 Wall Ball (20/14#)
At 20:00, 30 Box Jump Overs (24/20")
At 25:00, Run 800m
*compare to 8-2-14

Friday, June 26

6/26/2015

THIS IS IT! Today's the day we get to see your beautiful faces and introduce many of you to the wonderfully supportive CrossFit Hermitage family.

Who knows? Months from now you might look back and realize that TODAY was the turning point for building a better life. Think about that.

RSVPs should be in, but we could squeeze a few last-minute ladies into the mix if you hurry! Grab your best gal pal, and come over for a fun (and totally scalable) workout...then have a little wine and do some shopping with Athleta, Rodan+Fields, Stella & Dot, DoTerra, and Younique! CAN'T WAIT!

Today's regular class: Floor Press then an EMOM Circuit of Power Cleans, KB Swings, and Lunges

SCHEDULE REMINDER:
Special event at 6pm Tonight (no regular class)
Regular classes tomorrow at 8am and 9am
CLOSED 6/29 - 7/4

Thursday, June 25

6/25/2015

IT'S TOMORROW! IT'S TOMORROW! IT'S TOMORROW!

Free event for all the beautiful ladies in our lives who enjoy fitness...or want to learn to enjoy fitness...or just know they need a kick in the pants to get started.

RSVP first, then grab your best gal pal, and come over for a fun (and totally scalable) workout...then we'll have a little wine and do a little shopping with Athleta, Rodan+Fields, Stella & Dot, DoTerra, and Younique! Helloooo - who doesn't love this idea?!?!?

Today's class is working on back squats and pull-ups. See you all soon!

Wednesday, June 24

6/24/2015

Huge KUDOS to Coach Ryan for competing in his first-ever Olympic Lifting meet this past weekend! Check out the video to see how he did (and look at that gorgeous form while you're at it).

Testing week continues with Turkish Get Ups, then we'll see what you've got for KB swings, box jumps, push-ups, pistols, and pull-ups.
*compare to 1-23-15 & 2-26-15 (without the Burpees...promise)

Tuesday, June 23

6/23/2015

Yesterday, we posted the pictures from our recent Double Trouble competition on our FaceBook page. Today, it's time for the video (with a huge thanks to Manda for putting it together). Enjoy!

"Bergener Total" Today:
1RM Snatch
THEN
1RM Clean & Jerk
THEN
1RM Front Squat
*After warming up, you only get 3 attempts at each lift. Lifts must be completed in the order listed.

Monday, June 22

6/22/2015

It's Testing Week - AND - it's the official start of summer, so it's time to start the "Girls of Summer" fun here at CFH...which maybe isn't what you think. "Girls of Summer" is where we work through some of the famous HQ-created "Girl WODs" to test these benchmarks from years past (it has absolutely nothing to do with males or females in any way...they're just named workouts). Get ready!

Strength: Press + Push Press

Conditioning:
"Annie"
50-40-30-20-10
Double-Unders
Sit-Ups
*compare to 11-5-14; 7-23-14; 11-26-13; 9-10-13

Saturday, June 20

6/20/2015

CALENDAR NOTES:
Yoga Wednesday @ 7pm
WOD & WINE Event - Friday, June 26 @ 6pm
CLOSED - June 29 - July 4

Today's 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 6-14-14

Friday, June 19

6/19/2015

Today's workout:
4 sets:
8 Deadlifts @ 70% + Rest :60
:60 Elbow Plank + Rest :60

THEN

3 Rounds
2 TGU/side + Rest :45
10 Goblet Squats + Rest :45
20 Push-ups + Rest :45

Thursday, June 18

6/18/2015

Please help us welcome our newest 101 graduates - Megan and Holly! Be sure to say hello when you see them in regular classes - they're ready to rock!

Strength:
Snatch

Conditioning:
4 Rounds (:40 on / :20 off)
ME Pistols
ME Tuck-ups
ME Pull-ups

Wednesday, June 17

6/17/2015

CALENDAR NOTES:
Friday, 6/26: Free WOD & WINE event for ladies only. ALL LADIES are invited (zero workout experience required) to join us for a fantastic night of fun & fitness (workout, then wine and a little shopping with Athleta, Rodan+Fields, Stella & Dot, and more).

The gym will be CLOSED June 29 - July 4, 2015. Take that time to recover, re-charge, and get ready to hit it hard July 6...which is the date of our next 101 class, too!

Strength: Press

Conditioning: 3 Rounds (3:00 on / 2:00 off)
6 HSPU
10 T2B
AMRAP KB Swings (55/35#) in remaining time

Tuesday, June 16

6/16/2015

FREE LADIES NIGHT - Friday, June 26! Fun workout...then some wine, snacks, prizes, & shopping? Yes, please! Grab a friend, RSVP today, and get ready to have some fun (no experience necessary, really)!
CFH.ZenPlanner.com

Today's class workout:
5x5 Good Mornings
THEN
8:00 AMRAP
10 MB Cleans
10 Push-Ups
100 Singles

Monday, June 15

6/15/2015

HUGE, HUGE, HUGE congrats to Jared Gray for getting his first toes-to-bar this weekend...and during the FINAL event of our "Double Trouble" competition (after a full day's worth of work) at that!

Strength: Bear Complex

Conditioning:
40 Sit-ups
25 Squat Jumps
Max Plank Hold
Max Squat Hold
Rest 3:00
Repeat

Saturday, June 13

6/13/2015

This is it! Today's the day! We have regular class at 8 a.m. (no class at 9 a.m. today) then our "Double Trouble" competition starts at 10 a.m. We had a crazy-fun time last year with the group pictured here....can't wait to see what comes up with this year's athletes!

Everyone is invited to come watch and help cheer - the event will run from 10am until about 4pm. It's a fun time and you'll absolutely be inspired by all the hard work these guys put in as they go head to head against their best workout buddies.

Class workout:
7:00 AMRAP
6 Sandbag GetUps
6 T2B
THEN
Rest 3:00
THEN
7:00 AMRAP
8 Cleans (155/95#)
8 Burpees
THEN
Rest 3:00
THEN
7:00 AMRAP
10 KB Swings (55/35#)
10 Box Jumps (24/20")

Friday, June 12

6/12/2015

SCHEDULE NOTE: Only one class on Saturday, 6/13 at 8am. The "Double Trouble" partner competition starts at 10am.

Strength: Push Press

Conditioning:
12:00 AMRAP
20 V-ups
30 Push-ups
40 Squats

Thursday, June 11

6/11/2015

SCHEDULE NOTE: Only one class on Saturday, 6/13 at 8am. The "Double Trouble" partner competition starts at 10am.

We are full of good news lately! MORE kudos go out to Coach Ryan - not only did he get 103 double-unders in 60 seconds...he also hit a 15# PR on his Clean last night and stood up with 265#!

Strength: OH Squats and Floor Press
No additional conditioning today.

Wednesday, June 10

6/10/2015

SCHEDULE NOTE: Only one class on Saturday, 6/13 at 8am. The "Double Trouble" partner competition starts at 10am.

10 Rounds:
20 KB Swings (55/35#)
15 KB Lunge Steps
10 Push-ups
5 Atomic Sit-ups (45/35#)

Tuesday, June 9

6/9/2015

MORE kudos to give...and today they go out to Coach Ryan for hitting a 205# Snatch! You notice he's been working on his own in the side gym little lately so this 10# PR was well-earned. Now onto the next big number...

Strength: Back Squats

Conditioning:
EMOM 12
3 TNG Power Cleans (70%)

Monday, June 8

6/8/2015

Photo from Jennifer's Facebook page. ;-)

SCHEDULE NOTE: Only one class on Saturday, 6/13 at 8am. The "Double Trouble" partner competition starts at 10am.

Congrats to CFH athlete Jennifer Perrier for winning the silver medal at the Pan Ams Olympic Lifting competition in Savannah, Georgia this weekend!

Strength: Deadlift

Conditioning:
100 Double-Unders
25 Wall Ball (20/14#)
75 Double-Unders
25 Wall Ball
50 Double-Unders
25 Wall Ball
25 Double-Unders
25 Wall Ball

Saturday, June 6

6/6/2015

Big ol' kudos to Autumn Blackburn today for her first-ever unassisted pull-ups!

Today's Workout:
Remember King Leonidas and his army of 300 men? Your turn!

"300"
25 Pull-Ups
50 Deadlifts (40% of 1RM)
50 Push-Ups
50 Box Jumps (24/20")
50 Russian Twists
50 One-arm DB Snatch
25 Pull-Ups
*Compare to 11-10-12

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