CrossFit Training for Hermitage, Donelson, and Nashville, TN

Saturday, August 30

8/30/2014

REMINDER: CLOSED Monday, September 1

Soooo....we got this SWEET invitation in the mail yesterday thanks to you guys. This means we're in the top 3, and we'll find out who actually receives 1st, 2nd, and 3rd place on Friday, 9/19. Either way, we owe you guys a huge thanks for being so awesome, always adding to the CFH community, and of course - taking time to vote. Stay tuned and keep those fingers crossed!

"KELLY"
5 Rounds
Run 400m
30 Box Jumps (24/20")
30 Wall Ball (20/14#)

*scaling options on the whiteboard

Friday, August 29

8/29/2014

REMINDER: CLOSED Monday, September 1

Strength:
OHS
KB Single-leg Deadlifts
Plank drags

Conditioning:
3 rounds
50 DUs
20 Goblet Squats
10 Burpee Pull-ups

Thursday, August 28

8/28/2014

REMINDER: CLOSED Monday, September 1

Strength:
Push Press
Reverse Lunges
Russian Twists

Conditioning:
5 sets
:60 10 KB Swings (55/35#) + Max Thrusters (95/65#)
:60 Rest

Wednesday, August 27

8/27/2014

REMINDER:
We are CLOSED Monday, September 1

Strength:
Floor Press
*compare to 8-21-14

Conditioning:
Beep Test
(testing 20m Shuttle Runs)
*compare to 6-5-14

Tuesday, August 26

8/26/2014

Big congratulations to Jennifer Perrier for placing 2nd in her weight class during last weekend's Olympic Lifting meet. Awesome job, lady!

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

Monday, August 25

8/25/2014

Please help us send HAPPY BIRTHDAY wishes to Coach Ryan today!

5 sets:
10 Back Squats (50-60%)
Rest :60
5 Strict Pull-ups
Rest :60
:30 Side Plank (per side)
Rest :60
15 UB KB Swings (55/35#)
Rest :60

SCHEDULE NOTE: CLOSED MONDAY, 9/1

Saturday, August 23

8/23/2014

PARTNER WOD TODAY - Let's do this!

In teams of two, complete the following list for time:
100 Burpees
100 DB Ground-to-Overhead
100 Box Jump Overs (24/20")

Details about partitioning reps, work/rest rules, designated resting positions, etc are on the whiteboard.

Friday, August 22

8/22/2014

Today's WOD:
Take exactly 3:00 to establish a max L-sit

THEN
An EMOM rotating through T2B, HS Holds, and Double Unders

THEN
3 sets, each for time:
100 Jumping Jacks
10 Front Squats (135/95#)
15 Pull-ups

Thursday, August 21

8/21/2014

Who has two thumbs and loves today's lift? This guy!

Strength:
Floor Press

Conditioning:
7:00 AMRAP
14 Wall Ball (20/14#)
Run 100m

Wednesday, August 20

8/20/2014

Please help us welcome Steven Krause to the CFH family! He's a previous CrossFitter, so he did a test-out and he's jumping into the group classes now. Say hello and show him the ropes, please.

Today's Workout:
"The Chief"
5 sets:
3:00 AMRAP
3 Power Cleans (135/95#)
6 Push-ups
9 Squats
Rest :60 between sets

*compare to 6-16-14

Tuesday, August 19

8/19/2014

Please help us send HAPPY BIRTHDAY wishes to Jason Pepin today!

Strength: Snatch + OH Squats

Conditioning: Deadlifts...yep, just deadlifts.

REMINDERS:

The new Tanks & Ts are in, so swing by and pick 'em up!
Registration is LIVE for our in-house Friday Night Lights competition. Go to the private Facebook page for details.
Lurong Challenge registration is live - click HERE to sign up.

Monday, August 18

8/18/2014

REMINDERS:

The new Tanks & Ts are in, so swing by and pick 'em up!
Registration is LIVE for our in-house Friday Night Lights competition. Go to the private Facebook page for details.
Lurong Challenge registration is live - click HERE to sign up.

Strength: Push Press

Conditioning/Skill:
Wall Walks, Muscle-Ups, and Hanging L-Raises

Saturday, August 16

8/16/2014

Oops! We totally missed Patrick Altman's birthday yesterday...and we have TWO birthdays to call out today: Chelsea Rank and Autumn Blackburn. Please help us send HAPPY BIRTHDAY wishes to these CFH athletes!

WOD: "CHELSEA"
EMOM for 30:00
5 Pull-ups
10 Push-ups
15 Squats

*compare to: 8-16-13

Friday, August 15

8/15/2014

Strength: Find 1RM Back Squat

Conditioning:
6:00 AMRAP
10 Burpee Box Overs (24/20")
15 KB Swings (55/35#)
20 Push-ups
25 Wall Ball (20/14#)
30 Sit-ups

THEN
Rest 4:00
THEN
Repeat 6:00 AMRAP

*compare to 6-24-14

Thursday, August 14

8/14/2014

Say hello to the newest members of the CFH family! Renita, Boysie, and Kristina (left to right) just graduated the 101 program last night so you'll see them in regular classes soon. Be sure to show them the ropes and give 'em all a huge CFH welcome!

WOD:
4 sets, each for time
Run 400m
10 alternating one-arm DB Snatch
10 Ring Dips
Run 400m
Rest 2:00
*compare to 7-3-14

Wednesday, August 13

8/13/2014

Strength:
Find 1RM Press

Strength:
Find 1RM Clean

No separate conditioning tonight. If you're part of RunCFH, you are welcome to come to the 5 p.m. class before you hit the 6 p.m. running session.

Tuesday, August 12

8/12/2014

Photo Credit: HookGrip.com

Strength:
Find 1RM Snatch

Conditioning:
Row 1,000m for time
THEN
100 Lunges for time

Monday, August 11

8/11/2014

Registration for the LuRong Living Paleo Challenge opens today at 1 p.m. Central. They're giving away a few early-bird prizes to the first 100 people who register, so CLICK HERE to sign up!

Strength:
1RM Front Squat

Conditioning:
Bodyweight testing
(max squats, sit-ups, push-ups, plank hold, etc)

Saturday, August 9

8/9/2014

Nerf guns are part of today's workout?!?

WHY YES....yes, they are!

Come on in and find out the details.

Classes at 8 & 9 a.m. See you there!

Friday, August 8

8/8/2014

Strength:
3 sets
ME dips
ME T2B
ME HS Shoulder Touches

Conditioning:
Complete the following list for time
25 Shoulder-to-OH (115/75#)
50 Back Squats (same BB)
100 KB Swings (55/35#)
200 DUs

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