Strength/Skill:
4 Rounds
10 Ring Dips
15 T2B
20 DU
Conditioning:
Tabata Squats
:60 Rest
Tabata Burpees
:60 Rest
Tabata Sit-ups
4 Rounds
10 Ring Dips
15 T2B
20 DU
Conditioning:
Tabata Squats
:60 Rest
Tabata Burpees
:60 Rest
Tabata Sit-ups
 Happy Monday, everyone! Another EXCELLENT competition in the books this last Friday night. Lots of 'firsts' with the rope climbs, a few PRs with the OH squats, and tons of hard work by all. Make plans now to come watch next Friday night's competition - we kick things off at 7 p.m.
Strength: Deadlift Conditioning: 3 Rounds 15 Box Jumps (24/20") 10 HSPU Run 250m  Our 3rd Annual BARBELLS FOR BOOBS fundraiser is Saturday, October 18. Join us for a fun workout (with a $20 minimum donation) that benefits a great cause!
http://www.crossfithermitage.com/barbells-for-boobs.html Today's workout: 10-8-6-4-2-4-6-8-10 Push Press (115/75#) SDHP (115/75#) T2B *Run 100m after each set *compare to 9-7-13  Please help us send HAPPY BIRTHDAY wishes to Barbara Coleman today!
REMINDER - we're going into the 4th week of our in-house Friday Night Lights competition, so swing by around 7 p.m. to see a little extra CrossFit fun! Today's Workout: 5 Sets 3:00 AMRAP 3 Pull-ups 6 Burpees 9 KB Swings (55/35#) 3:00 Rest after each 3:00 AMRAP session  Please help us welcome our most recent 101 graduates - this crazy group opted for the "old school" senior photo moment - HA! Be sure to introduce yourself and help them learn the ropes as you see them in the group classes.
Left side prom pose: Patrick & Camie Back row coach's pose: Regina, Matt, Christina, Courtenay, and Dean Right side prom pose: Iulian & Petra Front row in true senior-photo-day style: Corey and Gabby. Strength: Find 3RM Floor Press Conditioning: Run 200m 50 Lunges 40 Pull-Ups 30 Push-Ups 20 Front Squats (95/65#) 10 Hang Power Cleans (95/65#) Run 200m *compare to 5/1/14 (or previous dates: 9/6/13; 7/8/13; 10/6/12; 8/6/12; 2/18/12; 12/17/11)  "Sally" Back Squats
THEN "Sally" Press *compare to 1-3-14 THEN 4 sets: :30 High Knees :30 Hollow Body Rocks :30 Mountain Climbers :30 Rest  Today's the day THE HOLLAND MARIE was born, y'all! Please help us send HAPPY BIRTHDAY wishes to our resident singer/songwriter extraordinaire (and go like her Facebook page as a birthday gift)!
*photo from Facebook.com/TheHollandMarie Strength: Find 3RM Deadlift Conditioning: 4 sets: 5 DL Rest :30 10 HSPU Rest 2:00  Please help us send HAPPY BIRTHDAY wishes to Jackie Parbhu today!
Strength: Front Squats Conditioning: 3 Rounds, start EMOM 1 – 15 HEAVY Russian KB Swings 2 – 10 Walking Lunges with ONE KB or DB 3 – 10 Burpee Box Jump Overs  Tomorrow is officially the last day of summer, so let's tackle one more "Girls of Summer" WOD before we move into the Fall season.
"Mary" 20:00 AMRAP 5 HSPU 10 Pistols 15 Pull-Ups *compare to 9-21-13  THANK YOU all so much for your votes! BECAUSE OF YOU, we won BEST GYM in the 2014 Toast of Music City reader's choice awards. We are honored that you trust us and believe in our coaching and programming. You guys mean the world to us!
Don't forget - we're going into the 3rd week of our in-house Friday Night Lights competition, so swing by around 7 p.m. to see a little extra CrossFit fun! Today's Work: 5 sets: :60 Row for max distance :30 Rest :60 Max DUs :30 Rest :60 Max Parallette Pass-throughs :30 Rest :60 Max Power Cleans (135/85#) :30 Rest  Please help us send HAPPY BIRTHDAY wishes to Jim Dikeman today!
REMINDER: we're going into the 3rd week of Friday Night Lights, so swing by around 7 p.m. tomorrow to see a little extra CrossFit fun! Strength: Snatch work THEN Find 5RM Deadlift  Strength:
Find 5RM Press Conditioning: 8:00 AMRAP 5 V-Ups 10 Push-ups 15 Squats 30 DUs  Awesome job on the strength work yesterday (and to those who knocked out WOD 1 for the LuRong Paleo Challenge). Always great to see new maxes, especially when you guys are lifting your old 1RM 5 times!
Conditioning: 5 Rounds for time 15 C2B Pull-ups 20 KB Snatch 25 Wall Ball (20/14#)  LOTS of great stuff going on these days! Our Friday Night Lights competition is in full swing with four weeks to go; our next 101 class starts tonight; and this year's LuRong Living Paleo Challenge starts TODAY.
Be sure to introduce yourself to the new faces...and stick around to cheer when you see our LuRong athletes tackling the challenge WODs over the next eight weeks...and of course, come out Friday nights around 7 p.m. to cheer for the Friday Night Lights competitors. Strength: Find your 5RM OH Squat THEN Find your 5RM Floor Press  Today's partner workout will be completed in honor of the 343 New York Firefighters who gave their lives to save others in the terrorist attacks on 9/11/01. May they all rest in peace, and may we never forget their selfless courage.
"343" 100 Deadlifts (145/115#) 100 Power Cleans (95/65#) 100 Ground to Overhead (65/45#) 43 Burpees *Work, rest, rules, scaling, etc are on the whiteboard.  We're geeked up and ready to go for EVENT 2 of our six-week Friday Night Lights competition. Are YOU?!? Swing by around 7 tonight to say hello, share the excitement, and cheer on your favorite CFH athlete!
Strength: Turkish Get Ups Conditioning: 3 Rounds 10 Burpees 15 Front Squats (135/95#) 10 HSPU  To those who signed on the dotted line to protect and serve our country, be it local or far away from home...we humbly give thanks and appreciation for everything you do.
We will complete a 9/11 memorial WOD this Saturday in remembrance of one of the darkest days in American history. May we never forget the selfless courage of our fire fighters and first responders on this tragic day 13 years ago. Today's WOD is a CrossFit Benchmark "Girl WOD" "EVA" 5 Rounds Run 800m 30 KB Swings (55/35#) 30 Pull-ups  If you plan to sign up for the LuRong Paleo Challenge, do it TODAY! We need to plan appropriately for weigh-ins, judging workout times, etc. http://bit.ly/1m1vVbO
Strength: Front Squats Conditioning: 5 Hang Power Cleans (155/105#) 10 Jumping Lunges Sprint 100m *working in teams of 2 today; work/rest/details are listed on the board.  We're thrilled to help share the news that Maricel Martinez and her husband welcomed baby Kyrie Eliana to the family about two weeks ago! As you can see, this 6 lb. 11 oz. cutie just "did 9 months on the inside." HAHAHA!
Strength: Floor Press Conditioning: 4 Rounds 10 Ring Dips 20 T2B 30 DUs  Our next 101 class starts Monday, 9/15. Help us spread the word and invite your friends to join the fun!
Strength: Push Press + Jerk Conditioning: EMOM 12 5 Deadlift (275/185#) 5 Burpees *compare to 5-19-14 |
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.
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