* CFH *

Friday, June 30

6/30/2017

 
Picture
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

 
Picture
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

 
Picture
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

 
Picture
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

 
Picture
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

 
Picture
"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

 
Picture
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

 
Picture
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

 
Picture
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

 
Picture
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

 
Picture
"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

 
Picture
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

 
Picture
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

 
Picture
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

 
Picture
"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

 
Picture
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#)
<<Previous
    The needs of Olympic athletes and our grandparents differ by degree, not kind.  We scale each day's workout to meet your needs.  Check out this video to see an example of scaling.

    Archives

    January 2018
    December 2017
    November 2017
    October 2017
    September 2017
    August 2017
    July 2017
    June 2017
    May 2017
    April 2017
    March 2017
    February 2017
    January 2017
    December 2016
    November 2016
    October 2016
    September 2016
    August 2016
    July 2016
    June 2016
    May 2016
    April 2016
    March 2016
    February 2016
    January 2016
    December 2015
    November 2015
    October 2015
    September 2015
    August 2015
    July 2015
    June 2015
    May 2015
    April 2015
    March 2015
    February 2015
    January 2015
    December 2014
    November 2014
    October 2014
    September 2014
    August 2014
    July 2014
    June 2014
    May 2014
    April 2014
    March 2014
    February 2014
    January 2014
    December 2013
    November 2013
    October 2013
    September 2013
    August 2013
    July 2013
    June 2013
    May 2013
    April 2013
    March 2013
    February 2013
    January 2013
    December 2012
    November 2012
    October 2012
    September 2012
    August 2012
    July 2012
    June 2012
    May 2012
    April 2012
    March 2012
    February 2012
    January 2012
    December 2011
    November 2011

    Categories

    All
    12 Days Of Christmas
    1RM
    20 Rep Back Squat
    20rep Back Squat006747d1ac
    3 Amigos
    3RM
    "Annie"
    Ascending Ladder
    Back Extensions
    Back Extensions
    Back Squats.
    Back Squats.
    Ball Slams
    Barbaraa6e9256c04
    Barbell Lunges
    Barbell Roll Outs
    Barbell Roll-Outs
    Barbell Rollouts24cdf8dd1f
    Barbell Roll Outs5b2f4a0a96
    Barbells For Boobs
    Barbell Step Ups
    Barbell Step-Ups
    Bar Facing Burpees
    Bar-Facing Burpees
    Bar Hold
    Bear Complex
    Bear Complex
    Beep Test
    Benchmark
    Benchmark Wod
    Birthday Wods
    Black Friday
    Box Jumps
    Box Jumps
    Box Step Ups
    Box Step-Ups
    Bridge Up
    Broad Jumps
    Bulgarian Split Squat
    Bulgarian Split Squats
    Burgener Total
    Burpee Box Jumps
    Burpees
    Burpee Wall Ball
    C2B Pull Ups
    C2B Pull-Ups
    Candlestick
    Cf Games Wod
    Cf Open
    "Chelsea"
    Chest To Bar Pull Ups
    Chest-to-Bar Pull Ups
    Chest-to-Bar Pull-ups
    Chinese Plank
    Chin-Over-Bar Hold
    Chin Ups
    Chin-Ups
    "Cindy"
    Clean
    Clean & Jerk
    Clean & Jerk
    Cleans
    Coconut Oil
    Db Cleans
    Db High Pulls
    Db Press
    Db Snatch
    Db Snatch
    Db Thrusters
    Db Thrusters
    Deadlift
    Dips
    Dip Squat
    "Dirty 30"
    Double Unders
    Double-Unders
    Emom
    Fat Loss 101
    Fight Gone Bad
    Floor Press
    Floor Press
    Flutter Kicks
    "Fran"
    Front Rack Lunges
    Front Squat
    Front Squats
    Fundraiser
    Ghd
    Gladiators
    Goblet Squats
    Good Mornings
    Grasshoppers
    Ground To OH
    Ground To OH
    Ground To Overhead
    Ground-to-Overhead
    Haka
    Handstand
    Hand Stand
    Handstand Hold
    Handstand Push Ups
    Handstand Push-Ups
    Handstand Push-ups
    Hang Power Cleans
    Hang Power Snatch
    Hang Squat Clean
    Hang Squat Snatch
    "Helen"
    Hero Wods
    Hollow Body
    HSPU
    Inclement Weather
    Jerk
    Joe
    Jumping Jacks
    Jumping Lunges
    Jumping Lunges
    Jumping Squats
    Jump Lunges
    Jump Rope
    "Katrina"
    KB
    Kb Press
    Kb Sdhp
    Kb Snatch
    KB Swings
    KB Swings
    Kb Weighted Lunges
    Kb Windmill
    Kb Windmills
    Kettlebell
    Knees To Chest
    Knees To Elbows
    Lateral Burpees
    Lateral Hops
    L Sit
    L-sit
    L Sits
    L-sits
    Lucky Number 7
    Lunges
    Man Makers
    Mb Cleans
    Mb Push Ups
    MB Push-Ups
    Mobility
    Monkey Bars
    Mountain Climbers
    Muscle Ups
    OH Lunges
    Oh Lunges
    Oh Run
    OH Squats
    Oh-squats
    Over Bar Burpees
    Overbar Burpees5cd38e37b3
    Overhead Squat
    Paleo Challenge
    Parallette Pass Throughs
    Parallette Passthroughs11eba561d7
    Parallette Passthroughs23a08bde34
    Parallette Passthroughsb4a1932e0b
    Parallette Push Ups
    Partner Wod
    Pause Back Squats
    Pause Front Squats
    Pistols
    Plank
    Plyo Push Ups
    Plyo Pushups0bc28ab579
    Power Clean
    Power Cleans
    Power-cleans
    Power-cleans
    Power Snatch
    Press
    Press Cluster
    Prisoner Squats
    Progenex
    Pull Ups
    Pull-ups
    Pullups0b8dcc7230
    Pullupsb2ab71d366
    Push Jerk
    Push Press
    Push Ups
    Push-ups
    Push-ups1fa698d4a2
    Pushupsbccf90ff47
    Pushupsc051065ac7
    RDL
    Recipes
    Renegade Row
    Renegade Rows
    Ring Dips
    Ring Push Ups
    Ring Pushupsa724dea93a
    Ring Rows
    Rings
    Row
    Run
    Running Clock
    Russian Sit Ups
    Russian Situps69ab4ab6ea
    Russian Twists
    Sally
    Sandbag
    Scaling
    Sdhp
    Shoulder Press
    Shoulder To Overhead
    Shuttle Runs
    Sit Ups
    Situps2e7ad91242
    Situps4d133c93cd
    Situpse5ad0a4840
    Snatch
    Snatchgrip Deadliftb5d121f101
    Snatch Grip Push Press
    Snatchgrip Push Press76ffbae8f4
    Sots Press
    Special Wod
    Split Jerk
    Sprint
    Sprints
    Squat
    Squat Bar Hops
    Squat Cleans
    Squat Hold
    Squat Jumps
    Squats
    Squat Snatch Press
    Sumo Deadlift
    Sumo Deadlift High Pull
    Superman
    T2B
    Tabata
    Thruster
    Thrusters
    Tire Work
    Toes To Bar
    Travel Wods
    T Shirts
    Tshirtsa4dc03d023
    Tuck Jumps
    Tuck-jumps
    Turkish Get Up
    Turkish Getup31479ea4d3
    Turkish Get Ups
    Turkish Getupsd1dae8e664
    Updowns2f62254872
    Up The Ladder
    Video
    V Ups
    Vupsa90a9cc3e9
    Vupscddef2b855
    Waiter Walks
    Walking Lunges
    Wall Ball
    Wall-ball
    Wall Ball Sit Ups
    Wall Ball Situps256576e63e
    Wall Climbs
    Weighted Lunges
    Weighted Overhead Lunges
    Weighted Pullupsedffda19a6
    Weighted Pullupsf46fbcf00a
    Weighted Pushupsaf97ba56be
    Weighted Run

    RSS Feed