CrossFit Training for Hermitage, Donelson, and Nashville, TN

Thursday, June 30

6/30/2016

OOPS! We didn't do our homework, so we followed suit from last year & asked you guys to "vote early, vote often" for CrossFit Hermitage as BEST GYM in the 2016 Toast of Music City Readership awards....BUT...they're only counting one vote per email address this year. Good news - it's a one-and-done, more efficient voting platform...and we love efficiency. Click HERE so you can check this off your to-do list today (then forward this to your friends and family so they can vote for us, too)! #bestcommunityonthefreakingplanet #TOMC16 #threepeat

Strength: Push Press

Conditioning: "Isabel"
30 Snatches for time (135/95#)
*compare to 7-29-15

Wednesday, June 29

6/29/2016

Want to be part of the #bestcommunityonthefreakingplanet? Ready for better? Then take action TODAY & sign up to get started with our next 101 class!
www.CrossFitHermitage.com/101

Today's Workout:
3:00 AMRAP of 5 Goblet Squats + 5 KB Swings
Rest 1:00
3:00 AMRAP of 4 Box Jumps + 4 V-ups
Rest 1:00
3:00 AMRAP of 3 Burpees + 3 Pull-ups
Rest 1:00
3:00 AMCAP on the Rower
Rest 3:00 & REPEAT full cycle.

Tuesday, June 28

6/28/2016

GUYS - you have GOT to read this letter from Tre, the young man we sponsored for last weekend's Summer competition + leadership weekend with Steve's Club Nashville (just click the image to the left). It quite literally brought tears to our eyes - he has such a lovable, sweet soul! Your donations had a specific impact on this young man's life...you should be proud of yourselves. #bestcommunityonthefreakingplanet #loveyouall #lovemyjob

Strength: Back Squats
Conditioning: Wall Ball, KB Swings, and Lunges

Monday, June 27

6/27/2016

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"...for a 3rd year in a row - SQUEEEE!

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

We'll be your best friend and love you forever if you vote EACH DAY until July 24.

Strength: Deadlifts
Conditioning: TGU, Wall Walks, Push-ups

Saturday, June 25

6/25/2016

Guess who's back AND coaching today's classes for you??? That's right...Coach Kelly is back in town and will be working with us for a bit while her superhero hubby is serving our country through the U.S. Coast Guard. So happy to have you with us again! #TeamCFH #USCG #homesweethome

18:00 AMRAP
15 Box Jumps (24/20”)
12 Push Press (115/75#)
9 T2B
*compare to Open 12.3; 2/16/13; 10/24/15

Friday, June 24

6/24/2016

Meet Heath Houston. At 6'8" tall, you'd think it would be pretty hard to pack on the muscle...but after a year of working with us, the pictures here tell a different story for sure! No strict nutrition challenges; no over-the-top workout schedule...he just showed up to class pretty consistently and made some good decisions along the way. So proud to be part of your journey, Heath! #TeamCFH #hardworkpaysoff #bettereveryday

Strength: Cleans

Conditioning:
5 Rounds
4 Broad Jumps
5 Renegade Rows/side
6 Power Cleans

Thursday, June 23

6/23/2016

BIG congrats to Blythe Powell. We worked through a bit of volume yesterday for floor press and she hit an 8RM (8 reps in a row) at her previous 1RM (heaviest weight for one rep). WAY TO WORK, LADY!
#goals #gainz #hardworkpaysoff #bettereveryday

Strength: Back Squat

Conditioning: Running Clock Pull-ups

Wednesday, June 22

6/22/2016

BAM! POW! SHAZAM! Our next kids class starts July 12! If you want your kiddos to have fun + be active & more confident + learn about healthy living...then we have the perfect program for you. Coach Jay and Coach Leigh Ann are THRILLED to bring you the next six-week session this summer. Call us with questions or sign up today!
615-496-4080

Strength: Floor Press

Conditioning:
Burpees, KB Figure 8s, Alternating Pistols, and KB Swings

Tuesday, June 21

6/21/2016

No one can do it for you & you have to WANT it before it will ever really happen for you. If the "it" for you is better health and a happier life, call us. We can help you get there.

Our SWEAT class is ongoing - simply sign up online.
Our next 101 class starts July 11.
Our next kids program starts July 12.

#hustle #hardworkpaysoff #bettereveryday

Today's Workout
Strength: Snatch technique
Conditioning: Interval work with jump rope, core work, box jumps, and push press

Monday, June 20

6/20/2016

Today is officially the first day of Summer, so we're kicking off the "Girls of Summer" season here at CrossFit Hermitage with the benchmark workout Jackie! #girlsofsummer #hardworkpaysoff

"Jackie"
Row 1,000m
50 Thrusters (45/35#)
30 Pull-ups
*compare to 7-16-15; 7-8-14

Saturday, June 18

6/18/2016

We're doing another Hero WOD today named "Jack" in honor of Army Staff Sgt. Jack M. Martin III, 26, of Bethany, OK. He was assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, WA when he died on September 29, 2009, in Jolo Island, Philippines, from an IED. Martin is survived by his wife Ashley Martin, his parents Jack and Cheryl Martin, and siblings Abe, Mandi, Amber and Abi.

"Jack"
20:00 AMRAP
10 Push Press (115/75#)
10 KB Swings (55/35#)
10 Box Jumps (24/20")
*compare to: 5-23-15; 5-26-14; 5-28-13

Friday, June 17

6/17/2016

It's time for another FRIDAY FUNDAY!

You know what that means, so figure out a game plan & come on in.

Hours today are 6-9am & 5:30-7:30pm.

See you soon!

Thursday, June 16

6/16/2016

Please help us welcome our latest 101 class graduates and newest CFH family members to the team! We had a blast taking this group through the fundamentals & now they're ready to rock the regular classes.
From left: Jon, Kasey, Reba, Cristina, Kris, Taylor.
Back row: David, Eric, Heath, Rondell.
#teamCFH

Strength: Back Squats

Conditioning:
EMOM Circuit of Back Squats, Ring Rows, Pistols, and HSPU

Wednesday, June 15

6/15/2016

Big Kudos to Zac, Kat, and Maricel for hitting 70+ push-ups in yesterday's challenge. Maricel topped the entire class with 73 push-ups in 3:00. Way to work, mama!

Strength:
Push Press

Conditioning:
6:00 AMRAP
10 Box Jumps (24/20")
10 SL V-ups/side

Tuesday, June 14

6/14/2016

Awesome job yesterday! You guys stayed in it until the end and got in a ton of really solid reps - love that! #hardworkpaysoff

Strength:
Deadlifts

Conditioning:
Push-ups

Group Mobility

Monday, June 13

6/13/2016

Congrats to Coach Brandi & Coach Tom for working through their CrossFit Level 2 course this past weekend!
#bettereveryday #hardworkpaysoff #teamCFH

Strength: Floor Press

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 11

6/11/2016

Image credit: www.moviegoods.com

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 (R+L)
50 One-arm DB Snatch
25 Pull-Ups
*Compare to 6-6-15; 11-10-12

Friday, June 10

6/10/2016

Kudos & congrats & good job & well done & all kinds of other good stuff goes out to this guy! Our very own hard-working and super-friendly Lincoln Tramel has dropped about 20 pounds and 8 inches recently. Looking good, man! #goals #hardworkpaysoff

Strength: OH Squats

Conditioning:
3 Rounds
20 BB OH Lunge Steps
20 Over-Bar Burpees
*compare to 9-20-13 (kickin' it old school, today)

Thursday, June 9

6/9/2016

Strength:
Push Press

Conditioning:
4 sets
8 Tempo Pull-ups
10 SL KB Deadlift/side
10 Tempo Press

Wednesday, June 8

6/8/2016

Couples who sweat together, stay together! Help us welcome William & Crystal Bishop to the CFH family - they were fantastic in our BootCamp 615 program and now they're jumping into regular classes!

Strength:
Back Squats

Conditioning:
10-8-6-4-2-4-6-8-10
Hang Power Cleans (115/75#)
Pistols
V-ups

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