CrossFit Training for Hermitage, Donelson, and Nashville, TN

Saturday, August 31

8/31/2013

REMINDER - we have ONE CLASS ONLY on Monday, September 2 at 10 a.m. Labor Day cookout immediately following.

Today, we're going to do our best to honor the nineteen members of the Granite Mountain Hotshots firefighting team who tragically lost their lives on June 30, 2013 while fighting a fire in Yarnell, AZ. If you'd like to make a donation to support their families, visit this site: https://hotshots19.crossfit.com

"Hotshots 19"
6 Rounds
30 Squats
19 Power Cleans (135/95#)
7 Strict Pull-Ups
Run 400m

Friday, August 30

8/30/2013

"Hotshots 19" workout tomorrow at 9 a.m. to honor the fallen firefighters in AZ. Details and donations here: https://hotshots19.crossfit.com/

Spread the word - we're adding mid-morning classes to the schedule soon and the 101 program for that group starts Wednesday, 9/4! http://ow.ly/ootLc

Strength:
Squat Snatch Press

Conditioning:
8 min AMRAP
5 Snatch (75%)
10 Superman
15 Double-Unders

Thursday, August 29

8/29/2013

Follow us on Twitter: @CFHermitage
We're adding mid-morning classes to the schedule soon, and we'll have two options for the September 101 class. Check out the Start Here page and help us spread the word.
"Hotshots 19" workout this Saturday at 9 a.m. to honor the fallen firefighters in AZ. Details and donations here: https://hotshots19.crossfit.com/
We have only ONE CLASS on Monday, September 2 at 10 a.m. with the Labor Day cookout immediately following.

Strength:
Turkish Get-Ups

Conditioning:
6:00 ladder of Squats, Sit-Ups, and Push-ups
(1 of each, then 2 of each, then 3 of each, etc for 6:00)

Wednesday, August 28

8/28/2013

REMINDER - "Hotshots 19" workout this Saturday at 9 a.m. to honor the fallen firefighters in AZ. Details and donations here: https://hotshots19.crossfit.com

Strength:
Deadlift

Conditioning:
"DIANE"
21-15-9
Deadlift (225/185#)
HSPU

Tuesday, August 27

8/27/2013

Please help us officially welcome Michael Bergmann to the CFH family! He started with personal training sessions and is now jumping into the group classes. Be sure to say hello and cheer him on when you see him in class.

Strength: Cleans

Conditioning:
5 Rounds
15 Box Jumps (24/20")
10 Pull-Ups
5 KB Thrusters (55/35#)
5 KB Swings (55/35#)

Monday, August 26

8/26/2013

Please help us send belated HAPPY BIRTHDAY wishes to Ryan Flood; yesterday was his birthday!

Strength:
Push Press

Conditioning:
Beep Test (20m shuttle runs on specific intervals)

Saturday, August 24

8/24/2013

Partner WOD today!

50 Back Squats (135/95#)
40 Pull-Ups
30 Shoulder-to-Overhead
50 Front Squats (85/65#)
40 Pull-Ups
30 Shoulder-to-Overhead
50 OH Squats (65/45#)
40 Pull-Ups
30 Shoulder-to-Overhead

Friday, August 23

8/23/2013

Strength:
Turkish Get-Ups

Conditioning:
We're really not sure. You're going to pick it...sort of.
Details are on the whiteboard, but start thinking about your goats - those movement that just suck for you - and we'll tackle some skill work with them.

REMEMBER: Partner WOD TOMORROW!

Thursday, August 22

8/22/2013

Don't forget:

Partner WOD this Saturday
Sign up for the Lurong Living Paleo Challenge ASAP!
On Monday, 9/2, we will have one class only at 10 a.m. with a fun Labor Day cookout immediately following.
After class on Saturday, 9/7, head downtown and check out the annual Cumberland River Dragon Boat Festival. Your coaches will be on one of the Nashville Rugby Club boats. :-)
"The Original Mud Run" has a 5K and a 10K option, and will be held in Franklin, TN on Saturday, 9/28.
This year's Warrior Dash is Saturday, 10/5 and a number of our CFH athletes are already signed up for the 11 a.m. heat.
Scary Strong Games - Registration is now open; event is October 19-20
Barbells for Boobs at CFH - October 26 (details coming soon)
Halloween WOD at CFH - Thursday, October 31

Strength:
Cleans

Conditioning:
3 Rounds
10 Over-the-Box Burpees
10 Hang Power Cleans
10 V-Ups

Wednesday, August 21

8/21/2013

It's time for another PARTNER WOD THIS SATURDAY!
(pairing up by squat numbers would be a good idea)

Strength: Push Press

Conditioning:
8 min AMRAP
5 HSPU
10 Pull-ups
15 Squats

Tuesday, August 20

8/20/2013

NOTE: PARTNER WOD THIS SATURDAY!
Now...how many of you have already signed up for the nation-wide Paleo challenge that starts next month? Check out the Lurong Living page for details, prizes, educational tips, resources, and community support - lots of great stuff there!

From the site: "The 2013 LuRong Living Paleo Challenge is for anyone with a heartbeat, who dares to think that they can improve and be better tomorrow than they are today."

Strength:
Deadlift

Conditioning:
3 Rounds NFT
3 Wall Walks
6 Ball Slams
9 Barbell Roll-outs

Monday, August 19

8/19/2013

Please help us send HAPPY BIRTHDAY wishes to Jason Pepin today! We hear they had a great time at the Wilson County Fair over the weekend...let's help him work off all that "fun."

Strength:
OH Lunges

Conditioning:
6 Rounds
Run 1 lap (~250m) with plate (35/25#)
5 Hang Squat Snatches

Saturday, August 17

8/18/2013

Help us send good mojo to Nettie Boyle as she competes in her first sprint triathlon today. Go rock it, girl!

7 min AMRAP
6 Sandbag Get-Ups
6 T2B
THEN 3 min Rest
7 min AMRAP
8 Cleans (155/95#)
8 Burpees
THEN 3 min Rest
7 min AMRAP
10 KB Swings (55/35#)
10 Box Jumps (24/20")

As always, scaling options and WOD details are on the whiteboard.

Friday, August 16

8/16/2013

Please help us send HAPPY BIRTHDAY wishes to Chelsea Rank today! There just so happens to be a CrossFit "girl" WOD named after her...and we're still in the "Girls of Summer" window, so we're going to have a little body weight fun with "Chelsea" today.

"Chelsea"
EMOM for 30 minutes
5 Pull-Ups
10 Push-Ups
15 Squats

As always, scaled options, rules, and more details are on the whiteboard.

(compare to 5-5-12)

Thursday, August 15

8/15/2013

These guys and gals just graduated from our latest 101 program, so please give them a big CFH family welcome as they jump into the group classes! From left: Dominique; Leslie; Derek; Trina; Emily (not pictured: Michelle).

Strength:
Squat Snatch Press

Conditioning:
100 Front Squats (60%)
*Break when you need; complete 30 DUs before you start again

Wednesday, August 14

8/14/2013

Strength:
Turkish Get Ups

Conditioning:
EMOM for 11 minutes
Run 150m
*compare to 11-2-12

For your calendar...

The Reebok "Friends and Family Event" where you get 40% off (including ALL of their CrossFit items, even Oly shoes) runs TODAY through Sunday, 8/18.
CFH is registered and ready to go for this year's nation-wide LuRong Living Paleo Challenge. YOUR registration opens Friday, 8/16 and the challenge begins Monday, 9/16.
On Monday, 9/2, we will have one class only at 10 a.m. with a fun Labor Day cookout immediately following. Sign up on the whiteboard, please.
We love staying involved with the Nashville Rugby Club through various events throughout the year...and this is a fun one! After class on Saturday, 9/7, head downtown and check out the annual Cumberland River Dragon Boat Festival. Your coaches may or may not be on one of the boats. :-)
"The Original Mud Run" has a 5K and a 10K option, and will be held in Franklin, TN on Saturday, 9/28.
This year's Warrior Dash is Saturday, 10/5 and a number of our CFH athletes are already signed up for the 11 a.m. heat. Save money by registering before September 4!
Scary Strong Games - Registration is now open; event is October 19-20
Barbells for Boobs at CFH - October 26 (details coming soon)
Halloween WOD at CFH - Thursday, October 31

Tuesday, August 13

8/13/2013

Jen Newlin is a new friend of the CFH family, a current CrossFitter on the other side of town, and manager of the Opry Mills Reebok store. You'll get a chance to meet her in person soon as we continue our discussions on ways to share the CrossFit love...but in the meantime, she invites you to enjoy this 40% off coupon during the "Friends & Family Event" later this week. This includes ALL the CrossFit merchandise they carry, even the Oly shoes! [PDF version]

Strength: Cleans

Conditioning:
21-15-9
HSPU
Ring Dips
T2B

Monday, August 12

8/12/2013

Be sure to check out the online store for Tennessee Grass Fed Farm in Clarksville, TN. They have tons of options for grass-fed steaks, roasts, ground beef, ribs, bacon, and more! They just announced their bulk beef and bulk pork options are back as well, so stock up for you and your family, or split the bulk order with a CFH friend to save money.

Strength:
Push Press

Conditioning:
4 Rounds
8 Box Jumps (30/24")
10 Wall Ball (20/14#)
12 Deadlifts (50%)

Saturday, August 10

8/10/2013

Who's ready to play with the tires today? Oh yeah, and the sledgehammers, too!

5 Rounds:
5 Tire Flips
10 Tire Jumps
15 Sledgehammer Strikes
Run 400m

Friday, August 9

8/9/2013

HUGE KUDOS to Leigh Ann Pepin for getting her first strict pull-up last night! What's YOUR goal? How close are you to reaching that goal? Put it on the board and let us help you create a plan to get there!

Strength:
OH Lunges

Conditioning:
"Tabata Something Else"
4 complete Tabata cycles back-to-back: pull-ups, push-ups, sit-ups, and squats

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