CrossFit Training for Hermitage, Donelson, and Nashville, TN

Friday, June 30

6/30/2017

Remember Brittany's introduction from yesterday? Well, she brought a friend into the mix with her! Please help us welcome Kristy Cochran to the CFH family, too.

Today's Training is "Tabata This". Lots of fun moves on tap with a little rest in between....but not too much. Gotta keep those tickers pumping!

Tabata Rowing, Squats, Pull-ups, Push-ups, and Sit-ups
*Compare to 8-23-16

Thursday, June 29

6/29/2017

Please help us welcome another new face to the CFH family! Brittany Thompson joined us through personal training sessions, and she already has a few CrossFit classes under her belt. Say hello when you see her next!

Strength: Muscle Snatch

Conditioning:
10 Power Snatch
10 Plate OH Walking Lunges
8 T2B

Wednesday, June 28

6/28/2017

The "Girls of Summer" workouts are off to a great start!
Up next, have "GRACE" for a solid conditioning session today.

Strength:
Front Squat

Conditioning:
"GRACE"
30 Clean & Jerks (135/95#)
*compare to 11-3-16

Tuesday, June 27

6/27/2017

Please help us welcome Scott Shriver to the CFH family! Scott is a previous CrossFitter, so he's jumping right into classes with us (and doing fantastic already).

Strength:
Sumo Deadlift

Conditioning:
EMOM Circuit 16
A = 10 Right-leg KB Step-ups
B = 10 Left-leg KB Step-ups
C = :40 Max DU
D = 15 Plyo Push-ups

Monday, June 26

6/26/2017

We are ROCKING the good times in our #CFHkids class! New friends, old friends, parents, kiddos - everyone's having a blast!

Strength: Push Press

Conditioning:
Run 200m
50 Lunges
40 Pull-ups
30 Push-ups
20 Front Squat (95/65#)
10 Hang Power Cleans
Run 200m

*compare to: 10-12-16; 11-2-15; 4-9-15; 9-25-14; 5-1-14; 9-6-13; 7-8-13; 10-6-12; 8-6-12; 2-8-12; 12-17-11

Saturday, June 24

6/24/2017

"Katrina"
50 Box Jumps
50 Burpees
50 Deadlifts
50 Wall Ball
50 MB Cleans
*compare to 7-30-16; 10-30-14

Friday, June 23

6/23/2017

Please help us welcome Mary Grace to the CFH family! She's a student and collegiate athlete at UT Knoxville and we're thrilled to help her keep that fitness game going strong while she's home for the Summer.

Strength: Front Squat

Conditioning:
3 Rounds
10 Renegade Rows
20 Push-ups
30 DB Lunge Steps

Thursday, June 22

6/22/2017

"At what point does our view of beauty change? At what point do we let others dictate how we feel about our body? beauty. is a story of the innocent view of beauty we are born with intertwined with the tarnished view that is given to us over time."

Strength: Push Press

Conditioning:
Back Squats & Offset Waiter Walks

Wednesday, June 21

6/21/2017

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

Strength: Sumo Deadlift

Conditioning:
"Jackie"
Row 1,000m
50 Thrusters (45/35#)
30 Pull-ups
*compare to 6-20-16; 7-16-15; 7-8-14

Tuesday, June 20

6/20/2017

Surround yourself with people who reflect who you want to be & how you want to feel. Energies are contagious...and honestly, we have the #bestcommunityonthefreakingplanet! Just sayin'.

Strength: Floor Press

Conditioning:
10-8-6-4-2-4-6-8-10
Hang Power Cleans (115/75#)
Pistols
V-ups
*compare to 6-8-16

Monday, June 19

6/19/2017

HUGE congrats to this group of awesome athletes - they tackled the "Battle of the Barbells" competition this week and did one heck of a job! Team "Buns & Guns", Team "Quad Squad", and Team "Two Gringos & a VooDoo Child" all did us proud.

Strength: Snatch
Conditioning: 10:00 AMRAP
7 T2B
7 HSPU
7 Pull-ups
7 Ring Dips

Saturday, June 17

6/17/2017

"Each year in the United States Navy, a highly qualified and elite cadre of Sailors are selected and promoted to the join the ranks of Chief Petty Officer. Since 1893, 'The Chiefs' have been relied upon by subordinates and superiors alike for their personal example, technical expertise and above all, their unique leadership capabilities. In honor and recognition of all past and present CPOs, and with thanks to them and their families for their self-sacrifice, ability to adapt, tireless dedication to mission and devotion to country."

In their honor...today's workout is "The Chief":
5 sets:
3:00 AMRAP
3 Power Cleans (135/115#)
6 Push-Ups
9 Squats
Rest :60 after each AMRAP & Pick up where you left off
*compare to: 11-15-16; 1-27-16; 10-7-15; 3-25-15; 8-20-14; 6-16-14

Friday, June 16

6/16/2017

Strength:
Front Squats & Weighted Pull-ups

Conditioning:
EMOM Circuit 16
A = 10 Box Jumps
B = 20 Hollow Rocks
C = 10 Dips
D = 20 Arch Rocks

Thursday, June 15

6/15/2017

We're all about *quick-and-easy* recipes to keep us healthy, save time, and help us prep for the days ahead. Check out our favorite Croc-Pot Roast & click HERE for the PDF file.

Strength:
Hang Power Snatch

Conditioning:
4 Rounds
30 Jumping Jacks
15 Russian Twist/side
10 Push Press (115/75#)
5 T2B

Wednesday, June 14

6/14/2017

Gettin' fit AND havin' fun at the same time?!? Yes, please! Our CFHkids group really got into the Fish Game the other night when the clock was ticking & they were under the gun!

Today's Met-Con:
6 sets: Run 200m + Rest :60

6-8 sets, NFT
5 Deadlifts (60-70%)
6 Lateral lunges/side with KB Cross Hold
5 KB Windmills/side

Tuesday, June 13

6/13/2017

Time for some STRONG KUDOS - JD Buckner hit a 500# deadlift last week. Say what?!?!

Strength:
Cleans

Conditioning:
3 Rounds
8 Floor Press
10 Pistols
20 Swim kicks/leg

Monday, June 12

6/12/2017

We had SUCH a great time kicking off our 6-week Challenge with these folks over the weekend. TONS of hard work & high-fives (and a little silliness) ensued. These guys & gals have committed to making a change in their lives and we're honored to be the ones who get to help them do it. #challengeaccepted

Strength: Sumo Deadlift (+ squat jumps & lunges)

Conditioning:
4 Rounds
5 Back Extensions
10 Wall Ball (20/14#)
15 KB Swings (55/35#)
20 DUs

Saturday, June 10

6/10/2017

"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 11-5-16; 4-2-16; 6-20-15; 6-14-14; 12-28-13; 7-3-13; 11-3-12

Friday, June 9

6/9/2017

Would you look at this preciousness? Mr. Hunter Day (son of our CFH athletes Justin & Kayleigh) is in his favorite workout gear & learning how to hit the weights already. Start 'em young, we say!

Strength: Clean & Jerk

Conditioning:
6:00 AMRAP
5 Power Cleans @ 60%
10 Push-ups
15 Squat Jumps
20 Russian Twists/side

Wednesday, June 7

6/7/2017

Time for another Strongman day! Here's a throwback to Jeremy Faircloth hitting his 500# Farmer Carry last September. Let's see what we all come up with today, shall we?

Max Weight 50' Yoke Walk

Max Weight 50' Farmer Carry

Max Distance :60 Sled Push (155/115#)

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