CrossFit Training for Hermitage, Donelson, and Nashville, TN

Wednesday, September 30

9/30/2015

Please help us welcome our newest CFH family members! Mekisha (left) & Brooke (right) recently graduated our 101 program and they're jumping into regular classes already. Way to go, ladies!

Today's workout:
"Back Squat Party"
Details will be on the whiteboard; just know that we're going HEAVY today. Get ready!
THEN
100 Push-ups for time
*compare to 7-23-15

Tuesday, September 29

9/29/2015

Look who just got MARRIED! Please join us in sending congratulations and best wishes to Mr. Drew Powell & Mrs. Blythe Dunaway (now Powell). BIG HUGS to the newlyweds!

Strength:
Press

Conditioning:
8:00 AMRAP
10 Pull-ups
10 Burpees
10 KB Figure 8s

Monday, September 28

9/28/2015

Let's start the week with more kudos, shall we? Gabby was all smiles when she tried (and completed) her very first rope climb last week - WAY TO GO, GABBY! #MindsetMattersMost

Strength:
Deadlifts & HSPU

Conditioning:
Hang Power Cleans & Short Runs (100m)

Saturday, September 26

9/26/2015

Sooooooo excited about the awesome group of people ready to kick-off of BOOTCAMP 615 TODAY! These people don't know each other very well yet, but they will soon come together as a team to achieve some really amazing things...and I just don't know of a better way to spend the day!

Over the next 6 weeks, we’re gonna:
- get really fit
- learn tons about nutrition do’s & dont’s
- conquer our mental obstacles
- and help each other live our best lives possible!

Now, this isn’t going to be easy...nothing worth it ever is. But we’re all committed to at least trying it out together during the kick-off event at 10:30am TODAY...which is the 1st step toward our BEST health & fitness in just 6 weeks.

We *could* add two more people to the mix. You can "try it before you buy it" for just $49 if you register NOW. I’d love to fill these last two spots with other ROCK STAR personalities who are ready to achieve great things. Call us ASAP at 615-496-4080.

P.S. You can also get on the waiting list for our camp that starts in January - let us know if that’s better for you.

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Today's CrossFit Workout:
4 sets of HEAVY DB/KB Walking Lunges
THEN
Tabata Rowing, Wall Ball, Burpees, Hollow Body, and Arch Body
SMILE - it's Saturday!

Friday, September 25

9/25/2015

We did it! You did it! We all did it! Your votes put us in FIRST PLACE for BEST GYM in the Tennessean's Toast of Music City readership poll for a 2nd year in a row!

Thank you, thank you, thank you to every single person who took time out of your day to vote for us. We appreciate it more than you know. Love you guys!

REMINDERS:
Bootcamp 615 starts TOMORROW!
Barbells for Boobs is Saturday, October 10!

Strength: Floor Press

Conditioning:
4 Rounds
10 T2B
20 Dips
30 KB Swings (55/35#)

Thursday, September 24

9/24/2015

It's time for our 4th Annual "Barbells for Boobs" fundraiser event! Let's have a little fun, get a little sweaty, and of course...raise money for those in need!

Donate online HERE, then join us at 9am on Saturday, October 10 for a fun workout that can be scaled UP or DOWN. It's all about supporting a great cause and HAVING FUN!
More info: http://www.crossfithermitage.com/BB4B
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Today's CrossFit Workout:
Run 800m
6-9-12-15
Front Squats, Burpees, and Russian Twists
Run 800m

Wednesday, September 23

9/23/2015

More congrats to give! Kudos to Leigh Ann Pepin AND to Jason Pepin - they both hit a personal best on their Power Snatch during last weekend's competition! Leigh Ann added 15# to her old number & Jason added 10# to his old number - WAY TO GO, guys!

Strength:
Push Press + Push Jerk + Split Jerk

Conditioning:
3 Rounds
5 Clean & Jerk (165/115#)
10 Strict HSPU
15 V-ups

Tuesday, September 22

9/22/2015

HUGE, HUGE, HUGE shout out to this gal - Blythe Dunaway! She told us she wanted to complete a 1/2 marathon before her wedding (next weekend) so we created a run program and she stuck to it. Not only did she hit a personal record for the run...but this wasn't just any 1/2 marathon. This wasn't even a regular 1/2 marathon "event"...she did this on her own! That's right - this rock star charted a course, got her mind right, and put one foot in front of the other...for 13.1 miles...by herself. WOW - talk about tenacity!
#breathedeepandfigureitout #runCFH #teamCFH

Strength: OH Squats & Weighted Pull-Ups

Conditioning:
4 Rounds
60 DUs
30 Wall Ball (20/14#)
15 Pull-ups

Monday, September 21

9/21/2015

It's here! It's here! Bootcamp 615 enrollment week is here! This Saturday, we'll take our new Bootcampers on the start of their six-week journey with some of the most effective & proven workouts we’ve ever used!

Everyone enrolled in BOOTCAMP 615 also gets:
-expert fitness & technique instruction...
-weekly nutrition coaching...
-body composition focus...
-lifestyle coaching & challenges...
-& benchmark progress reports!

...and it all starts THIS SATURDAY with our Kick-Off Event. That's our 90-minute intro session that will show you every part of the six-week journey you need to see to get the results everyone else has seen.

It’s just $49 to reserve your spot…and we’re down to the final 3 spots.

This is the last one we'll hold this year, and I’d hate to ask you to wait until 2016 to get in the shape you want to be in now!

615-496-4080
REGISTER NOW ---> www.bootcamp615.com <---

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Today's CrossFit Workout

Strength / Skill: Arch-to-Hollow Rolls, Supine Ring Rows, and HS Holds

Conditioning:
21-15-9
KB Sumo Deadlift
Jumping Lunges
THEN
10-9-8-7-6-5-4-3-2-1
Squat Jumps
Plank Jacks

Saturday, September 19

9/19/2015

"Runaway Fran"
Run 250m
21 Thrusters (95/65#)
21 C2B Pull-ups
Run 400m
15 Thrusters (95/65#)
15 C2B Pull-ups
Run 800m
9 Thrusters (95/65#)
9 C2B Pull-ups
*compare to 6-21-14

Friday, September 18

9/18/2015

We have helped hundreds of people look, feel, and BE amazing…and now it's YOUR TURN!

Just like you, some were a little skeptical of going through a 6-week transformation of body composition, nutrition, and lifestyle coaching...which is why we want to share this comment from a recent boot camper...

"I've spent a bit of time the last couple of days reflecting on how I feel about the last six weeks...so many emotions! I'm thrilled I finished. I'm ready for the next step. I'm sad it's over. I've loved the instant friendships that we've made...I had no idea going in that this Bootcamp would include Health and Nutrition components. Those have become almost more important to me than the Fitness part. This Bootcamp has changed my perspective on fitness and eating and sleeping and my weight. It's like I've opened a door to a different path than I've ever been on before and now I just need to walk through it. Thank you, Brandi and Tom and Jason and Leigh Ann! I recognize that this is more than a job for you....and you do it really well. ❤❤"

...And that’s what we want for you - in your own way of course.

Our kick-off event is next Saturday, 9/26 and we only have 4 spots left.

It's just $49 to "try it before you buy it."

When you LOVE it, we'll apply that $ to the FULL 6 weeks of Bootcamp!

615.496.4080 - Let's do this!

---> www.BootCamp615.com <---

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Today's CrossFit Workout:

Strength: Deadlifts, Candlesticks, and Pistols

Conditioning: 10:00 AMRAP of singles, KB Swings, and Dips

Thursday, September 17

9/17/2015

Lots of barbell work yesterday (+ a little synchronized over-bar Burpee action)...so we're going with a benchmark bodyweight workout today!

“Angie”
For time, complete the following list in order
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats
*compare to 8-5-14; 8-3-13

Wednesday, September 16

9/16/2015

Congratulations to Renita Burgett for getting her first handstand hold yesterday! She walked in the door and said "I feel good about it. Today's the day"....and then she DID IT (more than once)! #MindsetMattersMost

Strength:
Hang Clean + Clean + Jerk

Conditioning:
EMOM 15
2 Cleans & 3 Over-Bar Burpees

Tuesday, September 15

9/15/2015

BOOTCAMP 615 registration is OPEN & it starts with our kick-off event on September 26!

Now if you’re someone who wants to:
-lose weight
-feel great
-be supported
-learn more about fitness
-and look AMAZING...
then you gotta call us at 615-496-4080 to see if our program is right for you!

Each BOOTCAMP 615 program has a registration cap so if you want in on the action (or you still have questions), give us a ring...but hurry! This is the last bootcamp program we'll hold this year. If you get our voicemail because we're helping another Bootcamper get started, leave a message or send us an email.

GO HERE TODAY ---> BOOTCAMP615.COM <---

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Today's CrossFit Workout:
Strength: Bulgarian Split Squats, HS Holds, Ring Rows

Conditioning:
Partner MB core exchange & WB shots

Monday, September 14

9/14/2015

We had a FANTASTIC self-defense class over the weekend and want to give a huge shout out to Rachel and her team of volunteers at UNCHAINED MOVEMENT for spending time with us. She has built such a great organization that helps victims of sex trafficking and fights to abolish it altogether...and they are teaching much-needed skills to the ladies in our community. Check out their website HERE and see how you can help.

Strength:Push Press

Conditioning: 4 sets (3:00 on / 1:00 off)
10 SA DB Snatch
10 DB OH Squats
5 T2B

Saturday, September 12

9/12/2015

We're just a few weeks away from our upcoming BOOTCAMP 615 kick-off day where begin an amazing 6-week journey with you!

We always get great questions...possibly the same ones floating around in your head right now…

Will I lose weight?
Am I going to be intimidated?
What if I’m not currently in shape?
And what’s this whole Bootcamp thing about, anyway?

Soooo......
- It’s a safe environment. This place is actually the BEST part of some people's day.

- You don’t have to be in shape to start. Bootcamp 615 is designed for anyone who needs a jump-start to their health & fitness goals, promise!

-We’ve helped hundreds of people lose body fat, get stronger, and live happier & healthier than ever before.

- No BS. No broken promises. No cheesy salesy stuff. Just REAL PEOPLE. REAL COACHES. AND REAL RESULTS.

Call us, talk to any of our CrossFit members to get their $.02, or visit www.Bootcamp615.com to learn more.
The fun starts in about TWO WEEKS!

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Today's CrossFit Workout
20:00 AMRAP
7 Deadlifts (205/135#)
14 Burpees
21 Box Jumps (24/20")
* compare to 8-9-14

Friday, September 11

9/11/2015

On September 11, 2001, the United States was brutally attacked. Today, we pay tribute to those whose lives were taken from us too soon; we honor those police officers and firefighters who fought to protect us; and we remember as a way to remain united as a nation.

9/11 Tribute WOD
2001m Row or 2001m Run (1.25 miles)
11 Box Jumps (30/24″)
11 Thrusters (125/85#)
11 Burpee Chest to Bar Pull-ups
11 Power Cleans (170/120#)
11 HSPUs
11 KB Swings (55/35#)
11 T2B
11 Deadlifts (170/120#)
11 Push Jerks (110/75#)
2001m Row or 2001m Run (alternate from your starting option)

This workout symbolizes the events that unfolded on September 11, 2001 in its design.
The date and year are represented by the row (i.e. 2001 meters) and the 9 movements, each including 11 repetitions.
The 125-pound Thrusters represent the deaths that occurred at the Pentagon; the 175-pound Power Clean stands for AA Flight 175 that collided with the South Tower; Flight 77 and Flight 93 were combined and are represented in the 170-pound Deadlift; and the 110-pound Push Jerk signifies the number floors in each of the Twin Towers.

Join us today and help us pay a small tribute to those who were lost.
#NeverForget911

Thursday, September 10

9/10/2015

Are you ready to *finally* reach your lifestyle, health, and fitness goals? Are you ready to learn the right way & follow a proven process to truly live up to your potential? Well then...you have 2 ways to get in on the fun: our next 101 class starts MONDAY and our next Bootcamp 615 program starts Saturday, 9/26. ACT NOW to save your spot in one of 'em!

Strength: Deadlifts & KB Lunges

Conditioning:
Buy-in: 100 DUs
21-15-9
Wall Ball (20/14#)
T2B
Cash-out: 100 DUs

Wednesday, September 9

9/9/2015

Our next 101 class starts MONDAY! Mark your calendars, call your sister, email your cousin...whatever it takes to help people make the first step on a life-changing journey...let's do it!
Call or email with questions: 615-496-4080.
www.CrossFitHermitage.com/101

3-Part Workout Today:
A = 8:00 AMRAP of HSPU & Strict Chin-Ups
B = 6:00 AMRAP of Ring Push-ups & Box Jump Overs
C = 4:00 AMRAP of Rowing
*details on the whiteboard, as always.

Tuesday, September 8

9/8/2015

HUGE, HUGE, HUGE kudos & congrats to this group! We had an absolute BLAST at Saturday's BootCamp 615 graduation day. Sooooo many success stories to note (and we mean BIG successes...like dropping more than 6% body fat, doubling your number of push-ups in a re-test, massive mindset shifts, and losing 5 inches from your belly kind of success stories). Our hearts swell on days like this!

Our next BOOTCAMP 615 class (and last one for the year) begins Saturday, 9/26. Register today!
---> www.BootCamp615.com <---

Today's CrossFit Workout
Strength: Snatch

Conditioning: OH Squats, KB Swings, and DUs

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