* CFH *

Tuesday, September 30

9/30/2014

 
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Strength/Skill:
4 Rounds
10 Ring Dips
15 T2B
20 DU

Conditioning:
Tabata Squats
:60 Rest
Tabata Burpees
:60 Rest
Tabata Sit-ups

Monday, September 29

9/29/2014

 
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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

Saturday, September 27

9/27/2014

 
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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

Friday, September 26

9/26/2014

 
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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


Thursday, September 25

9/25/2014

 
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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)

Wednesday, September 24

9/24/2014

 
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"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

Tuesday, September 23

9/23/2014

 
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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



Monday, September 22

9/22/2014

 
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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

Saturday, September 20

9/20/2014

 
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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

Friday, September 19

9/19/2014

 
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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

Thursday, September 18

9/18/2014

 
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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

Wednesday, September 17

9/17/2014

 
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Strength:
Find 5RM Press

Conditioning:
8:00 AMRAP
5 V-Ups
10 Push-ups
15 Squats
30 DUs

Tuesday, September 16

9/16/2014

 
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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#)


Monday, September 15

9/15/2014

 
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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

Saturday, September 13

9/13/2014

 
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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.

Friday, September 12

9/12/2014

 
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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

Thursday, September 11

9/11/2014

 
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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

Wednesday, September 10

9/10/2014

 
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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.

Tuesday, September 9

9/9/2014

 
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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

Monday, September 8

9/8/2014

 
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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

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    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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