
Strength: Front Squat
Conditioning:
3:00 AMRAP
6 Thrusters (95/65#)
6 Box Jump Overs (24/20")
6 HR Push-ups
REST 5:00 & REPEAT
*compare to 3-20-17
![]() LAST CALL - Voting ends tomorrow and we could really use your help to win this honor from the Tennessean. Just a few seconds of your time could be a HUGE help to us! Click here to vote for us today: http://bit.ly/CFH17 Strength: Front Squat Conditioning: 3:00 AMRAP 6 Thrusters (95/65#) 6 Box Jump Overs (24/20") 6 HR Push-ups REST 5:00 & REPEAT *compare to 3-20-17 ![]() "Chasing Helen" Run 1200m 63 KB Swings 36 Pull-ups Run 800m 42 KB Swings 24 Pull-ups Run 400m 21 KB Swings 12 Pull-ups *8-6-16; 8-15-15 ![]() 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 *nation-wide* chains/franchises. D'OH! It'll take about 5 seconds to help us out: 1 - CLICK HERE to select CrossFit Hermitage under "Best Fitness Studio or Gym". 2 - Verify your email address so the vote counts. 3 - That's it - you're all set (and we're super grateful)! Strength: Front Squats & Flutter Kicks Conditioning: For time, complete the following 25 V-ups 50 Push-ups 100 Squats 150 Jumping Jacks ![]() Help us send congrats and best wishes to Rick Lee and his beautiful new bride as they wrap up the honeymoon and start building their new life together! Strength: Sumo Deadlifts Conditioning: 9:00 AMRAP 6 Box Jumps (30/24") 9 MB Push-ups 12 MB Twists/side 18 Wall Ball (20/14#) ![]() Another "Girls of Summer" workout on tap for today! Strength: OH Squats & Ring V-outs Conditioning: "Elizabeth" 21-15-9 Cleans (135/95#) Ring Dips *compare to 12-6-16 ![]() 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 "Services" (it takes about 5 seconds). 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: Push Press & DB Snatch Conditioning: 3 sets, NFT: 8-10 Strict Pull-ups (AHAP) 10 Pistols off box (AHAP) 20 Shoulder Shockers ![]() Huge, huge, huge congrats to this group for accepting AND CONQUERING our 6-week Challenge! Not only did they stick to their commitment...but each of them showing AMAZING progress in just six short weeks. We're talking about adding tons of squats & push-ups to their one-minute tests; being much more powerful in their baseline tests; and dropping more than 58 pounds, 62 inches, and 75% body fat as a group. Say what?!?! Strength: Back Squats Conditioning: 2:00 Clock: 10 Deadlifts, then max KB Swings Rest 1:00 2:00 Clock: 10 Deadlifts, then max Burpees Rest 1:00 2:00 Clock: 10 Deadlifts, then max T2B ![]() For time, complete the following list: Row 1,000m 30 Pull-ups 40 Burpees 50 Wall Ball (20/14#) Run 800m *Compare to 7-16-16 ![]() Please help us welcome Taylor Bayless to the CFH family! He's a CrossFitter who just moved to the area, so after some open gym work he's already jumping into regular classes. Say hello & show him the ropes. Strength: Sumo Deadlift Conditioning: EMOM Circuit 16 A = 10 Right-leg KB Step-ups B = 10 Left-leg KB Step-ups C = 20 Mountain Climbers/leg D = 15 Plyo Push-ups ![]() If you haven't voted for CrossFit Hermitage as BEST GYM yet...let's get it done today! We only have a short time left to get your votes in and try to win that amazing honor in the Tennessean's Toast of Music City readership poll...so please CLICK HERE and vote now (it takes about 5 seconds). Today's Workout: "The Shredder" 60 cal Row 50 KB Swings (55/35#) 40 Thrusters (65/35#) 30 Wall Ball (20/14#) 20 Burpees to cage 10 V-ups *compare to 12-7-16 ![]() It's Monday Funday here at CFH today, so you get some "open gym" time to do what you wish...make up a recently missed lift, work on a skill, complete your "Buns & Guns" work, re-do a benchmark workout that you love....whatever. As always, we're here for you. Just be safe & ENJOY! Hours today: Open Gym: 6-9:30am Regular class: 9:30-10:30am Open Gym: 5-7pm ![]() 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: 12-14-16 07-23-16 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 ![]() You guys know we LOVE our local heroes, right? Please help use send CONGRATS and well wishes to Chief Debbie Campbell. After 31 years of bravely serving our community through the Nashville Fire Department, she decided to retire. THANK YOU Debbie, for your countless selfless acts to keep us all safe; THANK YOU for trusting us here at CFH with part of your fitness journey along the way; and THANK YOU for being a strong female role model for others. We wish you nothing but the best in your retirement - you absolutely deserve it! 🚒💗🚒 Strength: Snatch Conditioning/Skill: 3 sets, NFT 5 Weighted Pull-ups 10 Strict T2B 15 Dips ![]() Please help us send HUGE KUDOS to Josh! He worked with us to prep for the academy; he busted his tail to make it through all the training obstacles they threw at him; and now it's official. He's a Trooper with the Tennessee Highway Patrol. We love having another local hero out there keeping us all safe! Strength: Front Squats Conditioning: E5MOM for 20:00 Run 400m 1 Heavy Power Clean ![]() 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 (SWOON!)...but we NEED YOUR VOTE to actually win the category "best gym". We won this award the first two years because of you (and we placed 2nd last year to a huge franchise gym)....so we need EVERY VOTE WE CAN GET to win it for 2017. Can you help? One vote per person (ahem....per email address), so it's a quick one-and-done ask. Just CLICK HERE and check this off your to-do list today (then forward this to your friends and family so they can vote for us, too)! Strength: Sumo Deadlift Conditioning: "Isabel" 30 Snatches for time (135/95#) *compare to 6-30-16 THEN Group Buns & Guns ![]() So....you don't necessarily have to dress alike...but today is a PARTNER WORKOUT! We'll pair up in class and tackle the following workout - highest score wins bragging rights for the week. 3 Rounds :60 ME Wall Ball (20/14#) & :60 REST :60 ME Push-ups & :60 REST :60 ME Box Jumps (24/20") & :60 REST :60 ME KB Swings (55/35#) & :60 REST :60 ME Sit-ups & :60 REST *Rules and other details are on the whiteboard. *Compare to 9-19-16 ![]() Please help us send huge congrats to Aaron & Mary Joyce on the birth of their second child last week. Mr. Asher came into the world at 8 lbs, 9 oz...and of course, mom, dad, big sister, and new baby are all doing well! Strength: Push Press Conditioning: "Up the Ladder" Power Clean + Front Squat + Jerk (135/85#) *Compare to 3-22-17 |
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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