CrossFit Training for Hermitage, Donelson, and Nashville, TN

Thursday, August 31

8/31/2017

THANK YOU! THANK YOU! THANK YOU!
Your votes for CFH as "Best Gym" in this year's Toast of Music City readership poll earned CrossFit Hermitage one of the TOP THREE spots! We won't know which spot we land in until the announcement at the in-person event late September....and we'll certainly keep you posted...but THANK YOU AGAIN for your trust and belief in us.

Today's Workout:
Hang Squat Snatch, SA DB Rows, 3-way Raises
THEN
Strict Pull-ups & BN Press
THEN
Row 1,000m for time

Wednesday, August 30

8/30/2017

If you (are or know) an awesome CrossFit coach who has what it takes to join our team and work with the #bestcommunityonthefreakingplanet, call us!
www.CrossFitHermitage.com/careers

Time for another "Core & Cardio" day:
Band rotations & V-ups
KB Windmills, Side planks, and Candlesticks
Then, we'll knock out some laps (with a few 'corner movements') thrown in. Oh, and a MB run, too.

Tuesday, August 29

8/29/2017

Our next CFH kids program starts in just THREE WEEKS! If you want your kiddos to learn about healthy living, gain more confidence and respect, and have FUN along the way, sign 'em up today!
www.CrossFitHermitage.com/kids

Strength:
Clean Extensions & Front Squats

Conditioning:
10:00 AMRAP with empty bar (NO DROPPING)
20 OH Lunges
15 Back Squats
10 Burpees

Monday, August 28

8/28/2017

Strength:
DB Hang Power Snatch
Floor Press + Chin-ups + Face Pulls

Conditioning:
5 Rounds
20 Push-ups
15 Pull-ups
10 Russian Sit-ups

Saturday, August 26

8/26/2017

"Kelly"
5 Rounds for time:
Run 400m
30 Box Jumps (24/20")
30 Wall Ball (20/14#)

Friday, August 25

8/25/2017

Please help us welcome the two newest members of our CFH family! Brothers Jacob & Eli Mizrahi just wrapped up their personal training sesions and they're moving into regular classes now.

Strength:
Hang Power Cleans
Speed Squats, DB Vertical Jumps, Good Mornings

Conditioning:
5 Rounds
7 Deadlifts @ 50%
Row 200m
REST :60

Thursday, August 24

8/24/2017

Strength:
Hang Squat Snatch, BN Press, and 3-way Raises

Conditioning/Skill:
3 sets, NFT
15 UB Ring Dips
15 BB Supine Pull-ups
Rest :90

Wednesday, August 23

8/23/2017

You guys! You have to check out this kid - his name is Ian and he is FULL of personality. He loves our CFH kids program and he's a HOOT to work with! Check out his latest "promo video" for the CFH kids class (and then register YOUR kids to join the fun)!
www.CrossFitHermitage.com/kids

Today's Workout = "Core & Cardio" Day
3 sets: Planks, Russian Twists, and T2B
3 sets: BB Rotations & BB Rollouts
8 sets: Running Intervals
(rain or shine, so bring a towel if needed)

Tuesday, August 22

8/22/2017

Strength:
Clean Extensions & Front Squats

Conditioning:
12:00 AMRAP
15 Box Jumps
10 Alternating Pistols
5 Decline Push-ups

Monday, August 21

8/21/2017

WE'RE HIRING! If you are (or know) an awesome coach who comes with "batteries included" and understands that we're in the people business...check out our job description and send us a message today. If you have something unique to bring to our team, we'd love to talk & see if we're a good fit!
www.CrossFitHermitage.com/careers

Strength:
DB Hang Power Snatch
THEN
Floor Press + Accessory Work

Conditioning:
5 Rounds
30 DU
15 Ring Dips
7 Burpee Pull-ups

Saturday, August 19

8/19/2017

Today's workout...

10-8-6-4-2-4-6-8-10
(135/95#)
Push Press
SDHP
T2B
*Run 200m after each set

Friday, August 18

8/18/2017

Our CFH kiddos always "enjoy" the Fish Game...but we can't let them have ALL the fun, now can we? Adults get their chance to jump in the deep end today!

Strength:
Hang Power Cleans
Speed Squats + Vertical Jumps + Hamstring Curls

Conditioning:
"Station Rotation" with the Fish Game, BB Rollouts, KB Swings, Push-ups, and Box Jumps

Thursday, August 17

8/17/2017

Strength:
Hang Squat Snatch
DB Press & 3-way Raises

Conditioning:
8:00 AMRAP
6 UB OH Squats (115/75#)
9 Tuck-ups
12 Dips

Wednesday, August 16

8/16/2017

Our next 6-week kids program with Coach Jay & Coach Leigh Ann starts Tuesday 9/19!

If your kids (or your neighbor's kids....or your kids' school friends...or your neighbor's kids' school friends) are ready to sign up, let's do it! www.CrossFitHermitage.com/kids

For the adults, today is "Core & Cardio Day"...plus deadlifts...plus some strategic decisions...so there's that.

Tuesday, August 15

8/15/2017

Please help us welcome Jace Gallagher & Tim Cape to the CFH family! They both joined us through personal training, have built a solid foundation, and are now ready to jump into group classes. Say hello when you see them next!

Strength:
Clean Extension + Front Squats

Conditioning:
12:00 AMRAP
20 DU
15 Squats
10 Jumping Lunges

Monday, August 14

8/14/2017

Help us congratulate Chris & Jessica Shepard - they welcomed their firstborn child last week! Little Mr. Levi Glen Shepard came into the world at 6 pounds, 15 ounces, and perfect in every way. Mom, Dad, and baby are all doing fantastic.

Strength:
DB Snatch + Floor Press + Chin-ups + Face Pulls

Conditioning:
5 Rounds
10 Box Jumps + 7 Burpees + 5 Pull-ups

Saturday, August 12

8/12/2017

Complete the following list for time.
Teams of 2:
100 Hang Power Cleans (135/95#)
200m Suitcase Carry
300 DU
200m Suitcase Carry
100 WB Sit-Ups
200m Suitcase Carry
Plot twist: EMOM = 2 Burpees

Friday, August 11

8/11/2017

Strength: Push Press + Jerk

Conditioning:
8:00 AMRAP
10 Burpee Wall Ball
20 MB Twists/side
100m MB Run

Thursday, August 10

8/10/2017

Strength:
Snatch + OH Squats

Conditioning:
4 Rounds
8 Box Jumps
10 HSPU
15 KB Swings

Wednesday, August 9

8/9/2017

What are you doing to be successful? Are there better choices you can make today to help you reach your goals? Have you actually defined your goals? What's keeping you from reaching them? Are you open to feedback and learning new things? Ready for new challenges?
We can help! Call us today: 615-496-4080.

Strength:
Deadlifts
KB side lunges
KB windmills

Conditioning:
Running

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