 Happy Halloween, everyone! We had SUCH A BLAST last night! Fantastic costumes, loads of hard work, a few adult beverages, great prizes, hugs, and kettle bell coffee mugs. WHAT?!
Today's Workout: "Katrina" 50 Box Jumps 50 Burpees 50 Deadlifts 50 Wall Ball 50 MB Cleans *compare to 10-30-14
 If you're ready to be part of our AMAZING community...
If you're ready for a LIFE-CHANGING journey... If you're ready to work hard and see REAL RESULTS... Let's talk! 615-496-4080 Our next 101 class starts Monday, 11/9 - sign up TODAY to save your spot. www.CrossFitHermitage.com/101 Strength: Front Squats Conditioning: Rope Climbs, Box Jumps, and Weighted Lunges  Please help us send big kudos to Blythe Powell for completing her first-ever Ragnar Relay over the weekend! She trained well for this event, and totally rocked her assigned runs. WOO HOO!
Strength: Press & Push Press Conditioning: Arch-Body + Hollow-Body Rocks, KB Swings, & Wall Ball Finisher: 100 sit-ups for time  Huge congrats to these athletes for tackling their first Spartan Race over the weekend. Way to go, gang - AROO!
Today's Workout: 6:00 AMRAP 10 Push-ups & 12 Alternating Pistols THEN Rest 4:00 6:00 AMRAP 4 Hang Cleans (135/95#) & 6 HSPU THEN Rest 4:00 6:00 AMRAP 5 Deadlifts (275/185#) & 10 Burpees & 30 DUs *compare to 7-13-15; 8-26-14  Please help us welcome Brittany Rys as our newest CFH family member! She's a previous CrossFitter who passed the test out and is now ready to jump into group classes. Say howdy, y'all!
Today's Workout: 18:00 AMRAP 15 Box Jumps (24/20") 12 Push Press (115/75#) 9 T2B *CF Open 12.3 *2-16-13  The JUMP ROPE SEMINAR is only two weeks away! We're sooooo excited about the team from Jump-N-Rope coming to town and we really hope you take advantage of this knowledge-bomb seminar to improve your jump rope skills.
Whether you're struggling to get your first double-under...or you have them (but good days come and go)...or you can nail them consistently but wear yourself out....this is a must-attend event! Grab a friend, get ready to have fun, and REGISTER TODAY! https://www.regonline.com/Register/Checkin.aspx?EventID=1767537 Strength: Back Squats Conditioning: "JT" 21-15-9 HSPU Ring Dips Push-ups *compare to 5-5-15  Big congrats to Coach Brandi for completing her nutrition certification with Eat to Perform (ETP)! This is the perfect 'next step' for CrossFit Hermitage, as the ETP philosophy is exactly aligned with what we've been teaching you guys since day one. This also opens the door to a larger pool of resources so we can help each of you in more profound ways than ever before. Can't wait!
Strength: Snatch Conditioning: EMOM Circuit 6:00 1 = 8 Right-leg KB Step-ups 2 = 8 Left-leg KB Step-ups THEN EMOM Circuit 9:00 1 = 5 Strict T2B 2 = 10 Jumping Lunges + 10 T Push-ups 3 = 15 KB Swings (70/44#) *compare to 7-15-15
 Today's Workout is a PARTNER WOD!
Partner A then Partner B will each complete... 50 Double-Unders 20 KB Swings (55/35#) 20 OH Squats (95/65#) THEN Partners share the load for... 50 Pull-ups 50 Push-ups 50 Box Jumps (24/20") THEN Partners sync up for... 60 MB Sit-ups (20/14#) 60 Wall Ball (same weight) Also, we can swap out the squat movements for FNL competitors if you'd like - just ask.  It's that time again! Join us at 7pm to help cheer for your favorite CrossFit athlete (or just to swing by and meet new friends) during our Friday Night Lights competition event. Always a good time!
Strength: Front Squats Conditioning: 10-8-6-4-2-4-6-8-10 Hang Power Cleans (95/65#) Lateral Bar Hops Finisher: 3 x 30 Sit-Ups
 We LOVE the team at Jump-N-Rope and we're thrilled to tell you that we are hosting a Double-Under seminar with Molly Metz and her team of jump rope experts on Friday, 10/23!
Whether you're struggling to get your first double-under...or you have them (but good days come and go)...or you nail them consistently but wear yourself out....this is a must-attend event! Seriously, sooooo many knowledge bombs heading this way...sign up today because they DO limit the number of spots in their seminars. https://www.regonline.com/Register/Checkin.aspx?EventID=1767537 Strength: Muscle Snatch Conditioning: EMOM with DUs and full Snatches Finisher: Plank Series  Please help us give huge kudos to Marlena Waters for hitting her goal on this weekend's 1/2 marathon! We also want to celebrate Robin Cavin for smokin' her 5k & Michelle Clark for tackling her 3rd 1/2 marathon. Way to go, gang!
Strength: Floor Press Conditioning: 12:00 AMRAP 8 Alternating Pistols 8 HR Push-ups 8 Thrusters (115/75#)  We did it - YOU DID IT! You guys pulled together and surpassed this year's fundraising goal of $2,500! Through the "Barbells for Boobs" organization, more than 30 people will now have access to early cancer detection services. Everyone has the right to know.
THANK YOU - THANK YOU - THANK YOU to everyone involved in this year's effort. We are blessed to be surrounded by such good-hearted people. Strength: Back Squats & Chin-ups/MUs Conditioning: 5 sets 12 Push Press 12 KB Swings THEN Group Deadbug Series  It's HERE! It's HERE! Our annual "Barbells for Boobs" fundraiser is HERE!
Yes, we wear pink and have fun together during this event....but there are two things even more important. 1 - we do this each year to raise money for a fantastic organization that helps with the early detection of breast cancer; their emphasis is on women and men under the age of 40. Early screening can be life saving. Please consider making your donation today so we can reach our fundraising goal together! https://fundraise.barbellsforboobs.org/fundraise/team?ftid=58670 2 - we also do this to honor cancer survivors (who are some of the strongest people walking this earth, by the way) + to remember those we've lost to the battle. Sooo...even though we'll have fun and meet some awesome new friends today...please take a moment to reflect on memories of those lost, to try to understand the struggle of those currently fighting, and to tell your loved ones what they mean to you. Life is short - live fully.  You guys have GOT to come out tonight for week 2 of this year's Friday Night Lights competition! The fun starts around 7pm when our AWESOME CFH athletes go head-to-head & fight for the winning spot over this four-week competition.
Strength: Deadlift Conditioning / Skill: Wall Walks, MU, & Hanging L-Raises |
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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