Register today - Spartan Race prep starts September 15.
Today's CrossFit Workout
Strength:
Cleans
Conditioning:
Cleans & Burpees
Did you know the Spartan Race is coming to town in October? Does a few miles and 25 obstacles sound like crazy fun? More importantly, ARE YOU READY TO SPARTAN UP? Come hang with us on Tuesday & Thursday nights for six weeks leading up to race day so that answer becomes a resounding YES! Register today - Spartan Race prep starts September 15. Today's CrossFit Workout Strength: Cleans Conditioning: Cleans & Burpees Today's workout is.....drum roll, please....FIGHT GONE BAD! If you have yet to experience this popular benchmark workout, you're in for an unforgettable 17-minute adventure. It was designed to simulate the time domain of a mixed martial arts bout of five minutes of work followed by one minute of rest, and it was named when BJ Penn, a professional mixed martial artist, remarked that it was like a "fight gone bad" when asked how it compared to a real fight. "Fight Gone Bad" You'll spend 1 minute at each station listed below (5 stations total) After your 5th station, you'll rest for 1 minute Repeat for a total of 3 rounds Your score is the total number of reps completed - don't worry, we're going to pair up and help each other keep count. Wall Ball (20/14#) SDHP (75/55#) Box Jumps (20") Push Press (75/55#) Row (for max calories) As always - scaled options available. Come enjoy the fun! * compare to 2-2-13 Strength / Skill: Chin-Ups & L-sits Conditioning: 5:00 AMRAP of 10 Pull-ups + 10 Wall Ball 5:00 REST 5:00 AMRAP of 10 V-ups + 10 Jumping Lunges On September 26, something BIG is going down at CrossFit Hermitage! We're looking for 12-15 people who are ready to take positive steps towards changing their lives. Registration opens soon, so mark your calendars and spread the word to those super-friends you like to have fun & sweat with! www.BootCamp615.com Today's CrossFit Workout... Strength: Snatch-grip RDLs Conditioning: 2 Rounds Row 500m 20 HR Push-ups 20 Box Jumps (24/20") Run 400m We are thrilled to host the team from Unchained as they offer a self-defense class for ladies ages 13+ on Saturday, Sept 12 here at CFH. The cost is $30/person OR $50 mother/daughter and these funds go directly to the UnchainedMovement.org team to help abolish domestic sex trafficking. Call today to RSVP: 615.496.4080. Today's CrossFit workout: Strength: Back Squats Conditioning: 21-15-9 BB Lunges (115/75#) T2B We had SUCH a great time with our "Barbells & Brews" event for the fellas last Friday night! Check out a few pics HERE on our Facebook page. Strength: Press Conditioning: 5 Rounds 10 Push Press (115/75#) 30 Double-Unders WOW - What a great way to start the week! This invitation means we're IN THE TOP 3, and we'll find out who actually receives 1st, 2nd, and 3rd place on Friday, 9/25. 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! Strength: Cleans Conditioning: KB Swings & Burpees Please help us welcome our newest CFH 101 graduates to the family! This gang is rarin' to go and a few of them have already popped into regular class. Say howdy! From left: Donovan, Kristy, Lincoln Front Row: Elle, Bernard, Sarah For time: Row 1,000m 30 Pull-ups 40 Burpees 50 Wall Ball (20/14#) Run 800m REMINDER: NO regular class at 6 p.m.....because....today's the day of our "Barbells & Brews" event!
Today's Class Workout: Floor Press, Lunges, Burpees, Sit-ups, and Singles LAST CALL! Our Guys Night Out "Barbells & Brews" event is TOMORROW...and we'd love to see you there. Click the image to the left to RSVP so we have a head count.
Today's CrossFit Workout Strength: TGU Conditioning: Squats, HR Push-ups, Jumping Jacks, and KB Tuck-ups
REMINDER: Our FREE EVENT "Barbells & Brews" is THIS FRIDAY! It's a guys-only event, so...
Today's workout: Bulgarian Split Squats, T2B, and Two-Position Cleans We just hit the half-way point in our BOOTCAMP 615 program - this group is doing great things & having some amazing shifts in their lives! Check out a *few* of their comments so far. Next Monday (8/24) is bring-a-friend-to-Bootcamp day, so reach out to us if you want to join in the fun and see what it's all about. 615-496-4080 | www.BootCamp615.com Strength/Conditioning/Skill: L-sits, Nose-to-Wall HS Hold, Bridge Ups... THEN... Rowing, DUs, and Push Press GIDDY UP! A play on the original "Helen," today's fun is "Chasing Helen" Run 1200m 63 KB Swings (55/35#) 36 Pull-Ups Run 800m 42 KB Swings 24 Pull-Ups Run 400m 21 KB Swings 12 Pull-Ups *compare to 7-12-14; 6-29-13 As always, scaled options are on the whiteboard. HUGE kudos go out to Jennifer Perrier for placing FIRST and winning the GOLD MEDAL at the 2015 World Cup Masters Weightlifting competition in Texas earlier this week! She hit 2 out of 3 lifts for the Snatch (121# final) and all 3 of 3 for the Clean & Jerk (154# final). Way to go, woman! Strength: Back Squats Conditioning: Back Squats (yep) + Mobility Pick-A-Number PARTNER WOD today! 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 * Compare to 2-4-15; 6-18-14 It's time for GUYS NIGHT OUT at CrossFit Hermitage! Mark your calendars, grab your best buddy, and come see us on Friday, August 21 for a solid workout (scalable to any level)...then toss back a few beers, snacks, and hang with your new friends. RSVP on the Facebook event HERE, please. Strength: Front Squats Conditioning: 4 Rounds 50 DUs 30 OH Lunge Steps 20 K2E *Compare to 5-22-15 It's official - Jason Pepin AND Leigh Ann Pepin are both entering our internship program! Give them both big kudos when you see them. They have a less-than-easy road ahead, but we know they're going to do a fantastic job! Strength: Press & Push Press Conditioning: Tabata Squats, Push-ups, and Lunges Strength & Conditioning: "Barbell Jail" EMOM until you can't continue... Start with an empty barbell and snatch for as long as possible. Once you cannot snatch the weight, clean for as long as possible. Once you cannot clean the weight, deadlift for as long as possible. Details, rules, etc are on the whiteboard. Compare to 4-8-15 |
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.
Archives
January 2018
Categories
All
|