CrossFit Training for Hermitage, Donelson, and Nashville, TN

Saturday, July 30

7/30/2016

After you finish your own workout today, head on over to CrossFit Mt. Juliet to watch some of our CFH athletes thrown down in a fun partner competition. Event times for most of our crew:
8:30/8:45am
10/10:15am
12/12:15pm
1:30/1:45pm
They'd love to have some extra cheers - guaranteed good times!

Today's Workout: "Katrina"
50 Box Jumps
50 Burpees
50 Deadlifts
50 Wall Ball
50 MB Cleans
*compare to 10-30-14

Friday, July 29

7/29/2016

Happy Friday, y'all! We're SOOOOOOO close to launching the Precision Nutrition ProCoach option to you guys (+ our extended CFH family) and taking our nutrition & lifestyle coaching online. Being accepted into the ProCoach program means we'll be able to help you even more with things like a personal online portal, instant progress tracking, daily lessons...oh, and the accountability factor with this thing is awesome. You're gonna love it! More to come ASAP....giddy, giddy!

Here's a little motivation from Precision Nutrition showing REAL people who followed this EXACT plan for one year. Think about where you were a year ago....and where you could be a year from now. Who's ready for the awesomeness to start?!?

Strength:
Muscle Snatch

Conditioning:
7:00 AMRAP of Power Snatch, OH Walking Lunges, and T2B
THEN Group mobility

Thursday, July 28

7/28/2016

Meet Ivan - he used to weigh 370 pounds...until he tried CrossFit. He started with a small commitment...1 week, 2 weeks, then a month...and now he has a story to tell!

Isn't it time for your own success story? Our next 101 class starts Monday, August 8. Check it out HERE and make that small commitment today.

Strength:
Floor Press

Conditioning:
3 sets
Run 200m
15 Wall Ball (20/14#)
10 DB Power Snatch
5 C2B Pull-ups
REST :60

Wednesday, July 27

7/27/2016

Do you have to be fit to start CrossFit? NOT AT ALL!
https://www.facebook.com/crossfit/videos/10153574915227676/

Our next 101 class starts August 8 - check it out today:
http://www.CrossFitHermitage.com/101

Strength: Deadlift

Conditioning: "GRACE"
30 Clean & Jerks for time (135/95#)
*compare to 10-21-15

Tuesday, July 26

7/26/2016

BIG CONGRATS to our CFH athletes (Zac, Autumn, and Kat) who did the CrossFit Against Cancer competition at Center Hill CrossFit over the weekend! Autumn Blackburn and Kat Armstrong even finished on the podium - WOO HOO!

Strength: Press + Push Press

Conditioning:
3 Rounds
15 Russian Twist/side
15 Push-ups
15 Squat Jumps

Monday, July 25

7/25/2016

That's a wrap - votes are in...and now we wait. We THANK YOU ALL for voting for us in this year's Toast of Music City readership poll and we'll keep you posted as we find out the results. Fingers crossed for a #threepeat!

Strength: Tempo Back Squats

Conditioning:
EMOM Circuit 12:00
A = 8 L-leg DL
B = 15 Hollow Body Rocks
C = 8 R-leg DL
D = 15 Arch Body Rocks
*compare to: 4-4-16

Saturday, July 23

7/23/2016

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:
12-19-15
07-18-15
12-13-14
07-19-14
12-14-13
07-27-13
12-15-12
07-14-12
12-24-11

Friday, July 22

7/22/2016

Strength: Push Press + Push Jerk

Conditioning:
12-9-6-3 Back Squats
(2) 50' Offset Waiter Walks after each set
*compare to 7-17-15

SCHEDULE NOTE: Our "12 Days of Christmas" workout is TOMORROW, so pay attention to the class times (8-9:30am & 10-11:30am)!

Thursday, July 21

7/21/2016

Please help us welcome our newest 101 graduates into the CFH family! From left: Rick, Addison, Avery, Andy. Not pictured: Carmen

Strength:
Snatch practice + OH Squats

Conditioning:
4 rounds
8 Box Jumps (24/20")
10 HSPU
15 KB Swings (55/35#)

SCHEDULE NOTE: Our "Christmas in July" workout is Saturday, so pay attention to the class times (8-9:30am & 10-11:30am) & sign up to attend!

Wednesday, July 20

7/20/2016

If you're reading this, we could really use your help today! We're in the running for "best gym" in the Tennessean's Toast of Music City reader's choice awards...but we're the underdogs when you consider that we're up against some national chains/brands. D'OH!

It'll take less than 2 minutes to help us out:

CLICK HERE to select CrossFit Hermitage under "Best Fitness Studio or Gym".
Verify your email address so the vote counts.
That's it - you're all set (and we're super grateful)!

Today's Class:
We're going to run a little to get started...so if you need different running kicks, bring 'em on!

THEN
10 sets, NFT:
5 Deadlifts
6 KB Side Lunges/leg
5 KB Windmills/side

Tuesday, July 19

7/19/2016

"According to the National Weather Service the use of 'short, distinctive given names in written as well as spoken communications is quicker and less subject to error' than more cumbersome identification methods, so since 1953 storms have been assigned female given names.
This convenience and logic inspired our granting a special group of workouts women’s names, but anything that leaves you flat on your back and incapacitated only to lure you back for more at a later date certainly deserves naming." - CrossFit HQ

Our CFH "Girls of Summer" programming continues today with one of the newer gals..."Angie"; scaling options are on the whiteboard. Enjoy!

Monday, July 18

7/18/2016

Take action today - 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 CLICK HERE to log in TODAY & vote for CrossFit Hermitage as BEST GYM under "Retail & Personal Services" (it takes less than 2 minutes). The poll will accept one vote per email address, so if you can forward this to your mom, dad, sisters, brothers, uncles, aunts, cousins, neighbors, friends, co-workers, and anyone else you think would help support the cause, we'd be pretty grateful!

Strength: Cleans

Conditioning:
3 RFT
8 Floor Press
10 Pistols
20 Swim Kicks

Saturday, July 16

7/16/2016

A mixture of fun stuff on tap for today - complete the following list for time...then go enjoy your weekend!

Row 1,000m
30 Pull-ups
40 Burpees
50 Wall Ball (20/14#)
Run 800m
*compare to 8-22-15

Friday, July 15

7/15/2016

For those of you struggling with the ups and downs of "dieting", there's light at the end of the tunnel! We've been working behind the scenes on something BIG...something game changing for lots of you...something that will help you finally reach your nutrition goals (like seriously, for real, doing it right).

We've been accepted into the Precision Nutrition ProCoach program - something I'm SOOOOO excited about. Dr. John Berardi and the Precision Nutrition team are fantastic and the system they've built is impressive to say the least. I'm thrilled that we'll be able to roll this out soon and offer to it to you (+ our extended CFH family).

This program is designed to help develop a deeper understanding of your own nutrition habits, increase accountability, and it has daily, weekly, and monthly nutrition & fueling tasks based on your own goals & preferences. No more "I was good while I was on the challenge, but..." around here! Stay tuned...more to come. SQUEEE!

Strength: Snatch
Conditioning: Skill Work...like a mini Friday Funday. Yep, you're welcome.

Thursday, July 14

7/14/2016

Is everyone else as excited as Diego for one-rep max week?!? We're seeing some great numbers so far and lots of personal records being broken (make that shattered) already. Wonder what we'll see today!

Strength: Cleans

Conditioning: Thrusters

Wednesday, July 13

7/13/2016

"Don't confuse motion and progress. A rocking horse keeps moving but doesn't make any progress." - Alfred Armand Montapert

Think about your goals - are you really making steps TOWARD them...or are you just spinning your wheels? Instead of doing *more stuff* to lose weight or get stronger or learn that new skill, let's do specific things that have a specific impact on your progress. Talk to a coach soon about YOUR specifics.

Strength: Push Press
Conditioning: Push-ups + Leg Matrix

Tuesday, July 12

7/12/2016

If you haven't voted for CrossFit Hermitage as BEST GYM yet...why not!?!?! We only have a short time left to get your votes in and try to win that #threepeat in the Tennessean's Toast of Music City readership poll...so please CLICK HERE and vote today!

Strength: Back Squats

Conditioning:
Group Mobility

Monday, July 11

7/11/2016

Ok, gang - it's time to test what we've been working on lately! Eat well, hydrate, and get some quality sleep this entire week. Recovery is the name of the game.

Strength: 1RM Floor Press

Conditioning:
6:00 AMRAP
10 MB Wood Chops/side
10 MB Push-ups
10 MB Cleans

Saturday, July 9

7/9/2016

For time:
20 Deadlifts (225/185#)
30 Box Jump Overs (24/20")
40 KB Swings (55/35#)
50 Double-Unders / 100 Singles
Run 400m
50 Double-Unders / 100 Singles
40 KB Swings (55/35#)
30 Box Jump Overs (24/20")
20 Deadlifts (225/185#)
*compare to 8-1-15; 5-3-14

Friday, July 8

7/8/2016

We've got a busy week ahead - our next 101 class starts MONDAY & our next kids program starts TUESDAY! Click the links below to see if there are any spots left so YOU can join the fun!
www.CrossFitHermitage.com/101
https://cfh.sites.zenplanner.com/sign-up-now.cfm

Strength: Power Cleans
Conditioning/Skill: Ball Slams, KB Windmills, and T2B

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