* CFH *

Saturday, October 31

10/31/2015

 
Picture
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

Friday, October 30

10/30/2015

 
Need help with your jump rope skills? We've got you covered! The team from Jump-N-Rope is coming to town NEXT FRIDAY and we're hosting a jump rope seminar at 6pm on 11/6.

Lots of knowledge bombs heading this way...sign up TODAY because we only have a few spots left: 
https://www.regonline.com/Register/Checkin.aspx?EventID=1767537

Today's CrossFit Workout:
"FRAN" (compare to 2-14-15)
21-15-9: Thrusters (95/65#) & Pull-ups
THEN
10:00 AMRAP
30 DUs + 20 KB Swings (55/35#) + 10 T2B

Thursday, October 29

10/29/2015

 
It's here! It's here! The final week of this year's Friday Night Lights competition is TOMORROW! Join us for the fun, make new friends, and cheer your heart out.

Strength: TGU
​
​Conditioning: 
4 Rounds
25 Squats
15 HR Push-ups
25 Jumping Jacks
15 KB Tuck-ups
*compare to 8-20-15

Wednesday, October 28

10/28/2015

 
Picture
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

Tuesday, October 27

10/27/2015

 
Picture
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

Monday, October 26

10/26/2015

 
Picture
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

Saturday, October 24

10/24/2015

 
Picture
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

Friday, October 23

10/23/2015

 
Picture
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​

Thursday, October 22

10/22/2015

 
Picture
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

Wednesday, October 21

10/21/2015

 
Check out another AWESOME Friday Night Lights competition from last week! Tons of hard work & sweat...loads of cheering...and as always, plenty of awesome people doing great things. Come to our next (and final) FNL competition of the season NEXT Friday, 10/30 around 7pm. Guaranteed good times!

Strength: Deadlifts
Conditioning: "Grace"
Finisher: Partner MB Core Exchange

Tuesday, October 20

10/20/2015

 
Here's a quick recap of our fantastic "Barbells for Boobs" event earlier this month. THANK YOU AGAIN for helping us raise more than $2,700 for this great organization! We are so proud be surrounded by such kind-hearted people on a regular basis.

Strength: Tempo Front Squats

Conditioning: "The Shredder" (from 3-3-15)
Row 60 calories
50 KB Swings
40 Thrusters (65/35#)
30 Wall Ball (20/14#)
20 Burpees to Cage
10 V-ups

Monday, October 19

10/19/2015

 
You know what we love most about this video? The loudest cheers are coming from two beautiful ladies who are competing AGAINST this gorgeous gal under the barbell. Yep, that's right - this is a snippet from our Friday Night Lights competition where they're all going head to head for the winning spot...but at the same time they all want the other to succeed. HOW AWESOME IS THAT?!?! Just one more reason we have the #bestcommunityonthefreakingplanet!

Strength: Push Press
Skill: Strict Pull-ups
Conditioning: V-ups, Push-ups, Squats
​Finisher: Hanging Knee Raises

Saturday, October 17

10/17/2015

 
Picture
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.

Friday, October 16

10/16/2015

 
Picture
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

Thursday, October 15

10/15/2015

 
Another fantastic Friday Night Lights competition in the books last week...with another fantastic video to share! Join us at 7pm TOMORROW for the next one & help us cheer on these athletes as they fight for the winning spot!

Strength: Deadlift

Conditioning: Deadlift & HSPU

Wednesday, October 14

10/14/2015

 
Picture
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

Tuesday, October 13

10/13/2015

 
Picture
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#)

Monday, October 12

10/12/2015

 
Picture
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

Saturday, October 10

10/10/2015

 
Picture
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.

Friday, October 9

10/9/2015

 
Picture
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

<<Previous
    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.

    Archives

    January 2018
    December 2017
    November 2017
    October 2017
    September 2017
    August 2017
    July 2017
    June 2017
    May 2017
    April 2017
    March 2017
    February 2017
    January 2017
    December 2016
    November 2016
    October 2016
    September 2016
    August 2016
    July 2016
    June 2016
    May 2016
    April 2016
    March 2016
    February 2016
    January 2016
    December 2015
    November 2015
    October 2015
    September 2015
    August 2015
    July 2015
    June 2015
    May 2015
    April 2015
    March 2015
    February 2015
    January 2015
    December 2014
    November 2014
    October 2014
    September 2014
    August 2014
    July 2014
    June 2014
    May 2014
    April 2014
    March 2014
    February 2014
    January 2014
    December 2013
    November 2013
    October 2013
    September 2013
    August 2013
    July 2013
    June 2013
    May 2013
    April 2013
    March 2013
    February 2013
    January 2013
    December 2012
    November 2012
    October 2012
    September 2012
    August 2012
    July 2012
    June 2012
    May 2012
    April 2012
    March 2012
    February 2012
    January 2012
    December 2011
    November 2011

    Categories

    All
    12 Days Of Christmas
    1RM
    20 Rep Back Squat
    20rep Back Squat006747d1ac
    3 Amigos
    3RM
    "Annie"
    Ascending Ladder
    Back Extensions
    Back Extensions
    Back Squats.
    Back Squats.
    Ball Slams
    Barbaraa6e9256c04
    Barbell Lunges
    Barbell Roll Outs
    Barbell Roll-Outs
    Barbell Rollouts24cdf8dd1f
    Barbell Roll Outs5b2f4a0a96
    Barbells For Boobs
    Barbell Step Ups
    Barbell Step-Ups
    Bar Facing Burpees
    Bar-Facing Burpees
    Bar Hold
    Bear Complex
    Bear Complex
    Beep Test
    Benchmark
    Benchmark Wod
    Birthday Wods
    Black Friday
    Box Jumps
    Box Jumps
    Box Step Ups
    Box Step-Ups
    Bridge Up
    Broad Jumps
    Bulgarian Split Squat
    Bulgarian Split Squats
    Burgener Total
    Burpee Box Jumps
    Burpees
    Burpee Wall Ball
    C2B Pull Ups
    C2B Pull-Ups
    Candlestick
    Cf Games Wod
    Cf Open
    "Chelsea"
    Chest To Bar Pull Ups
    Chest-to-Bar Pull Ups
    Chest-to-Bar Pull-ups
    Chinese Plank
    Chin-Over-Bar Hold
    Chin Ups
    Chin-Ups
    "Cindy"
    Clean
    Clean & Jerk
    Clean & Jerk
    Cleans
    Coconut Oil
    Db Cleans
    Db High Pulls
    Db Press
    Db Snatch
    Db Snatch
    Db Thrusters
    Db Thrusters
    Deadlift
    Dips
    Dip Squat
    "Dirty 30"
    Double Unders
    Double-Unders
    Emom
    Fat Loss 101
    Fight Gone Bad
    Floor Press
    Floor Press
    Flutter Kicks
    "Fran"
    Front Rack Lunges
    Front Squat
    Front Squats
    Fundraiser
    Ghd
    Gladiators
    Goblet Squats
    Good Mornings
    Grasshoppers
    Ground To OH
    Ground To OH
    Ground To Overhead
    Ground-to-Overhead
    Haka
    Handstand
    Hand Stand
    Handstand Hold
    Handstand Push Ups
    Handstand Push-Ups
    Handstand Push-ups
    Hang Power Cleans
    Hang Power Snatch
    Hang Squat Clean
    Hang Squat Snatch
    "Helen"
    Hero Wods
    Hollow Body
    HSPU
    Inclement Weather
    Jerk
    Joe
    Jumping Jacks
    Jumping Lunges
    Jumping Lunges
    Jumping Squats
    Jump Lunges
    Jump Rope
    "Katrina"
    KB
    Kb Press
    Kb Sdhp
    Kb Snatch
    KB Swings
    KB Swings
    Kb Weighted Lunges
    Kb Windmill
    Kb Windmills
    Kettlebell
    Knees To Chest
    Knees To Elbows
    Lateral Burpees
    Lateral Hops
    L Sit
    L-sit
    L Sits
    L-sits
    Lucky Number 7
    Lunges
    Man Makers
    Mb Cleans
    Mb Push Ups
    MB Push-Ups
    Mobility
    Monkey Bars
    Mountain Climbers
    Muscle Ups
    OH Lunges
    Oh Lunges
    Oh Run
    OH Squats
    Oh-squats
    Over Bar Burpees
    Overbar Burpees5cd38e37b3
    Overhead Squat
    Paleo Challenge
    Parallette Pass Throughs
    Parallette Passthroughs11eba561d7
    Parallette Passthroughs23a08bde34
    Parallette Passthroughsb4a1932e0b
    Parallette Push Ups
    Partner Wod
    Pause Back Squats
    Pause Front Squats
    Pistols
    Plank
    Plyo Push Ups
    Plyo Pushups0bc28ab579
    Power Clean
    Power Cleans
    Power-cleans
    Power-cleans
    Power Snatch
    Press
    Press Cluster
    Prisoner Squats
    Progenex
    Pull Ups
    Pull-ups
    Pullups0b8dcc7230
    Pullupsb2ab71d366
    Push Jerk
    Push Press
    Push Ups
    Push-ups
    Push-ups1fa698d4a2
    Pushupsbccf90ff47
    Pushupsc051065ac7
    RDL
    Recipes
    Renegade Row
    Renegade Rows
    Ring Dips
    Ring Push Ups
    Ring Pushupsa724dea93a
    Ring Rows
    Rings
    Row
    Run
    Running Clock
    Russian Sit Ups
    Russian Situps69ab4ab6ea
    Russian Twists
    Sally
    Sandbag
    Scaling
    Sdhp
    Shoulder Press
    Shoulder To Overhead
    Shuttle Runs
    Sit Ups
    Situps2e7ad91242
    Situps4d133c93cd
    Situpse5ad0a4840
    Snatch
    Snatchgrip Deadliftb5d121f101
    Snatch Grip Push Press
    Snatchgrip Push Press76ffbae8f4
    Sots Press
    Special Wod
    Split Jerk
    Sprint
    Sprints
    Squat
    Squat Bar Hops
    Squat Cleans
    Squat Hold
    Squat Jumps
    Squats
    Squat Snatch Press
    Sumo Deadlift
    Sumo Deadlift High Pull
    Superman
    T2B
    Tabata
    Thruster
    Thrusters
    Tire Work
    Toes To Bar
    Travel Wods
    T Shirts
    Tshirtsa4dc03d023
    Tuck Jumps
    Tuck-jumps
    Turkish Get Up
    Turkish Getup31479ea4d3
    Turkish Get Ups
    Turkish Getupsd1dae8e664
    Updowns2f62254872
    Up The Ladder
    Video
    V Ups
    Vupsa90a9cc3e9
    Vupscddef2b855
    Waiter Walks
    Walking Lunges
    Wall Ball
    Wall-ball
    Wall Ball Sit Ups
    Wall Ball Situps256576e63e
    Wall Climbs
    Weighted Lunges
    Weighted Overhead Lunges
    Weighted Pullupsedffda19a6
    Weighted Pullupsf46fbcf00a
    Weighted Pushupsaf97ba56be
    Weighted Run

    RSS Feed