CrossFit Training for Hermitage, Donelson, and Nashville, TN

Monday, July 31

7/31/2017

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

Saturday, July 29

7/29/2017

"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

Friday, July 28

7/28/2017

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

Thursday, July 27

7/27/2017

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#)

Wednesday, July 26

7/26/2017

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

Tuesday, July 25

7/25/2017

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

Monday, July 23

7/23/2017

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

Saturday, July 22

7/22/2017

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

Friday, July 21

7/21/2017

Strength: Front Squat

Conditioning:
8:00 AMRAP
5 Strict HSPU
10 Alternating Pistols
15 KB Swings
20 DU

Thursday, July 20

7/20/2017

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

Wednesday, July 19

7/19/2017

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

Tuesday, July 18

7/18/2017

Strength: Push Press

Conditioning:
"Diane"
21-15-9
Deadlifts (225/185#)
HSPU
*compare to 8-9-16

Monday, July 17

7/17/2017

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

Saturday, July 15

7/15/2017

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

Friday, July 14

7/14/2017

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

Thursday, July 13

7/13/2017

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

Wednesday, July 12

7/12/2017

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

Tuesday, July 11

7/11/2017

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

Monday, July 10

7/10/2017

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

Saturday, July 8

7/8/2017

"Runaway Fran"
Run 250m
21 Thrusters (95/65#)
21 C2B Pull-ups
Run 400m
15 Thrusters (95/65#)
15 C2B Pull-ups
Run 800m
9 Thrusters (95/65#)
9 C2B Pull-ups
*compare to 7-2-16; 9-19-15; 6-21-14

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