| | Earlier this week, Barbara's workout included sled pushes (yes...it's July...in TN) and she tackled them like a champ! Here's a quick video of her last sled push at 155# in case you need a little motivation. Strength / Conditioning: Power Cleans, Hang Cleans & Jerks Conditioning / Skill: Wall Walks, T2B, Man Makers |
 Local Singer Gets Mega R-E-S-U-L-T-S! If you train with us here at CrossFit Hermitage, you probably know Jared Gray. He's the lead singer for an up-and-coming band here in Nashville (TheMatteGrayBand.com) and he's one of the nicest guys you'll ever meet. He weighed 320 pounds when he walked through our doors in November 2014. After 8 months of hard work and dedication to his goals...he has an amazing story to share! "In my opinion, CrossFit Hermitage provides the best workout possible. It's cardio and strength combined into one 'workout of the day'. I used to lift in high school and college - heavy lifting - but I was doing it wrong and I was hurt all the time. Here, you aren't allowed to do the lift or workouts until you are coached to do the movements correctly; it's incredible. Since joining the CFH family in November, my life has changed tremendously. I'll let my stats speak for themselves... I've lost 75 pounds so far (from 320 lb. to 245 lb.) I went from a size 44/46 jean to a size 36. My arms are bigger. My gut is smaller. My legs are getting jacked. I eat well (for the most part). I'm the lead singer for The Matte Gray Band here in Nashville, and the changes I've made have been recognized by lots of people...friends, family, regulars at my shows, the staff...everyone! Some have joined CrossFit Hermitage with me; others haven't yet, but will." Call us today 615-496-4080 | CrossFit 101 starts August 10 | Bootcamp 615 starts September 26 WORKOUT OF THE DAYStrength:
Turkish Get Ups Conditioning: 4 Rounds Run 250m 30 Squats 20 Sit-ups 10 Burpees  It's been a while since we posted a yummy recipe, and someone asked us about this one last night...so here you go. Enjoy!
Strength: Front Squats Conditioning: "Isabel" 30 Snatches for time (135/95#) *compare to 7-10-14  We want to send HUGE thank-yous to every single person who voted for us in this year's Toast of Music City readership poll! Your support means sooooo much to us, and you guys truly are the reason we keep at it every day, doing what we love - helping you create the healthy life that YOU love. HUGS TO ALL!
(we won't have final results until September, but we'll keep you posted.) Strength: Floor Press Conditioning: 7:00 AMRAP 15 Push-ups 20 Box Jumps *compare to 7-22-14  Strength: Barbell complex
Deadlifts Cleans Shoulder-to-OH Good Mornings Back Squats *compare to 2-1-15; 7-21-14  Today's workout:
4 sets, each for time Run 400m 10 Alternating One-Arm DB Snatch 10 Ring Dips Run 400m Rest 2:00 after each round *compare to 7-3-14 or 8-14-14 ...and then...OUR BOOTCAMP KICK-OFF DAY BEGINS! www.BootCamp615.com  Sooooooo excited about the awesome group of people ready to kick-off of BOOTCAMP 615 TOMORROW! These people don't know each other very well yet, but they will soon come together as a team to achieve some really amazing things...and I just don't know of a better way to spend the day! Over the next 6 weeks, we’re gonna: - get really fit - learn tons about nutrition do’s & dont’s - conquer our mental obstacles - and help each other live our best lives possible! Now, this isn’t going to be easy...nothing worth it ever is. But we’re all committed to at least trying it out together during the kick-off event TOMORROW...which is the first step toward our BEST health & fitness ever in just 6 weeks. There’s only one spot left, and you can "try it before you buy it" for just $49. I’d love to fill that spot with another ROCK STAR personality who's ready to achieve great things. Call us ASAP at 615-496-4080. P.S. You can also get on the waiting list for our camp that starts at the end of September - let us know if that’s better for you, or if you’re in NOW! WORKOUT OF THE DAYStrength:
Snatch Conditioning: Interval stations with jump rope, L-raises, box jumps, and push press  Only 3 more days to VOTE for us as BEST GYM in the Tennessean's Toast of Music City readership poll! We would love to have your help crossing the finish line here + keeping our #1 title from last year. If you believe in what we do & want to show your support...this is the best way possible. HUGS & THANKS!
Strength: Pause Front Squats Conditioning 4 sets :30 Max Power Cleans @ 60% :30 Rest THEN 100 Push-ups for time  July 25 is almost here! That's the kick-off day for our awesome 6-week BOOTCAMP 615 program. In this 90-minute intro session, we'll go over technique, workouts, nutrition, supplementation, AND lifestyle coaching! Everyone who has reserved a space will get the chance to "try it before they buy it" - simply by reserving a spot for just $49! This is the one day when the laundry can wait & the car can stay dirty... because THIS SATURDAY is for you & me. It’s for us to work together to help you achieve the fitness goals you’ve always deserved. No gimmicks. Just real goals & hard work. We have 2 spots left - all you have to do is dial 615-496-4080 and we’ll take care of the rest. It’s probably the last thing you’ll have to pick up without our coaching...the phone, that is. (BA DUMP BUMP) ;-) Let’s do this! www.BootCamp615.com WORKOUT OF THE DAYStrength:
Deadlift Conditioning: 5 Rounds 12 Pull-ups 12 KB Swings (55/35#)  This is the VERY LAST WEEK TO VOTE! We always say "you don't run an entire race just to walk across the finish line; you charge through that thing!"...and we need your help to finish strong here! Please log in every day this week (including Saturday) to vote for CrossFit Hermitage as BEST GYM under "Retail & Personal Services". We'll love ya forever & ever amen if you do. ;-) www.ToastOfMusicCity.com WORKOUT OF THE DAYStrength:
Push Press Conditioning: "Flight Simulator" *compare to 4-1-15; 1-21-15  SQUEEEEE - it's Enrollment Week! (ok, that picture is from a charity event...but yes, we're THAT excited about this) You've probably heard that on July 25, we'll take our new Bootcampers on the start of their six-week journey with some of the most effective & proven workouts we’ve ever used! But what you might not know is that everyone enrolled in BOOTCAMP 615 also gets: -expert fitness & technique instruction... -weekly nutrition coaching... -body composition focus... -lifestyle coaching & challenges... -& benchmark progress reports! ...and it all starts THIS SATURDAY with our "Enrollment Day." That's our 90-minute intro session that will show you every part of the six-week journey you need to see to get the results everyone else has seen. It’s just $49 to reserve your spot…and we’re down to the final 3 spots. I’d hate to ask you to wait 9 more weeks to get in the shape you want to be in now! 615-496-4080 www.bootcamp615.com WORKOUT OF THE DAYStrength:
OH Squats Conditioning: 3 Rounds 30 Wall Ball (20/14#) 20 Sit-ups 10 Box Jumps (24/20") Cash out: Run 400m for time *Compare to 12-31-13  Who's ready for today's "Christmas in July" fun?!?
12 Days of Christmas: 1 - Deadlift (275/185#) 2 - HSPU 3 - Ring dips 4 - Pull Ups 5 - Push Ups 6 - Box Jumps (24/20") 7 - Wall Ball (20/14#) 8 - KB Swings (55/35#) 9 - Sit Ups 10 - Air Squats 11 - Weighted Lunges (25/15#) 12 - Burpees This workout will be completed just like the song "12 Days of Christmas"... On the first day...1 Deadlift On the second day...2 HSPU THEN 1 deadlift On the third day...3 Ring dips THEN 2 HSPU THEN 1 deadlift Etc... *compare to: 12-13-14 07-19-14 12-14-13 07-27-13 12-15-12 07-14-12 12-24-11  Please help welcome our newest 101 graduates - they're already jumping into regular classes and one of these fellas even tackled a CF benchmark workout last night.
Top row, from left: Leslie, Brandi, Lindsey Front row, from left: Eddie, Matt, Justin Hold tight y'all - this is one FUN group coming in! Strength: RDLs Conditioning: 12-9-6-3 Back Squats (2) 50' Offset Waiter Walks after each set *compare to 9-25-13  Have you ever had a friend try to get you to listen to a certain song or artist? You've heard it before (or at least ‘thought’ you had). But then you actually listen to it and BAM - suddenly it’s your FAVORITE SONG (and it’s on repeat like someone's going to take it away from you). Well it turns out, your previous workout experiences might be the same way. See, we’ve got this program - BOOTCAMP 615 - that is especially designed to help people who are not currently part of our amazing community learn all the nuts & bolts about real, lifelong fitness. People come in skeptical (they’ve tried this & that before, but the programs just didn’t deliver what they said they would)...and that's because they don’t have the BOOTCAMP 615 Proven Success Formula! May sound strange, but we actually DO have a proven process that works with Real People & Real Coaches to get Real Results. Because we’ve seen hundreds of people (just like you) succeed every day for years now, we knew that creating a successful program would take more than *just* our awesome workouts! To really achieve your fitness goals, it also takes education on nutrition and lifestyle factors. The other 23 hours of the day that you’re not with us are just as important for your success. We get to cover these areas with you in a fun & encouraging atmosphere, where we keep everyone accountable through a positive support system. In every camp, people come together as strangers, and leave with life-long lasting friendships. Finally, we top it off with the best certified Coaches around (+ an actual award-winning gym). We have Coaches who are trained to help you crush your goals, and then set new ones...and then crush them, too! So, if you’re wondering what else is around the corner with BOOTCAMP 615, you’re not alone. We’re starting the next ‘go-round’ of our 6-week bootcamp on July 25... ...and we’d love to be your new favorite song!
Today's CrossFit workout:
Strength: Floor Press Conditioning: "Jackie" Row 1,000m 50 Thrusters (45/35#) 30 Pull-ups  Please help us welcome our newest CFH family member - Chris Davidson! He's a marine who just moved back to town and we're thrilled to have him as part of the crew. Say hello when you see him in the next class!
Strength: Snatch Conditioning: EMOM Circuits with KB Step-Ups, T2B, Jumping Lunges, and KB Swings  Big congrats to Coach Ryan (front row, far right) for studying, training, and then completing his USAW certification this weekend to become a USA Weightlifting certified level 1 coach! Another great example of our CFH family expanding their knowledge and elevating their fitness journey.
Strength: Pause Front Squats Conditioning: 6 Rounds 7 Wall Ball (20/14#) 7 MB Push-ups 14 MB Russian Twists
Each BOOTCAMP 615 program has a registration cap so if you want in on the action (or you still have questions), give us a ring...but hurry! If you get our voicemail because we're helping another Bootcamper get started, leave a message or send us an email. ---> BOOTCAMP615.COM <---
---------------------------------------- Today's CrossFit Workout: 6:00 AMRAP 10 Push-ups 12 Alternating Pistols THEN Rest 4:00 6:00 AMRAP 4 Hang Cleans (135/95#) 6 HSPU THEN Rest 4:00 6:00 AMRAP 5 Deadlifts (275/185#) 10 Burpees 30 DUs *compare to 8-26-14  Two weeks ago today, these two lovebirds tied the knot on a gorgeous beach in Charleston, SC! Help us send congratulations and all the best wishes you can muster to the newlyweds, Will & Jennifer Griffith.
Today's workout: "Nancy" 5 Rounds Run 400m 15 OH Squats (95/65#) *compare to 7-26-14  We're just a few weeks away from our upcoming BOOTCAMP 615 "enrollment day" where we kick-off an amazing 6-week journey with you! We've had some great questions about it the last few days...the typical questions...ones possibly floating around in your head right now…
-It’s a safe environment. This place is actually the BEST part of some people's day. -You don’t have to be in shape to start. Bootcamp 615 is designed for anyone who needs a jump-start to their health & fitness goals, promise! -We’ve helped hundreds of people lose body fat, get stronger, and live happier & healthier than ever before. - No BS. No broken promises. No cheesy salesy stuff. Just REAL PEOPLE. REAL COACHES. AND REAL RESULTS. Call us, talk to any of our CrossFit members to get their $.02, or visit www.Bootcamp615.com to learn more. The fun starts in about TWO WEEKS! Today's CrossFit Workout:
Strength: Deadlifts Conditioning: 4 sets: 8 Push Press @ 60% 10 Alternating Reverse Lunges 8 T2B 10 Box Jumps (24/20") Rest :60  How awesome is this?!?! Our very own CJ Wilder just returned from a trip to Dubai where they played for our troops. As always, we say thank you to our soldiers who give so much and ask for so little....and today, we say thank you to CJ and entertainers like him who make the world a happier place.
Strength: OH Squats Conditioning: 10:00 AMRAP 2 Wall Walks 6 HR Push-ups 10 Wall Ball (20/14#) 15 Russian Twist (R+L) *compare to 2-25-15 |
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.
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