CrossFit Training for Hermitage, Donelson, and Nashville, TN

Tuesday, October 31

10/31/2017

HAPPY HALLOWEEN, everyone! We had a BLAST at our "Night of the Living Deadlift" event last night and raised lots of money & donations for a local school. This fantastic community brought in about 50 cans of food, loads of school supplies, and hundreds of dollars...and all of it goes straight to the children at Norman Binkley Elementary.

From magical unicorns and 6-foot-4 Oompa Loompas to skeletons, the big bad wolf, day of the dead, and more....we had a great showing, fun times, and lifted lots and lots of weight!

Costume prizes:
Funniest - Eric, the Oompa Loompa
Scariest - CJ, the Big Bad Wolf
Most Artistic - Shawna & Kyle, Day of the Dead

...and of course, big congrats to some of our heavy lifters for the night: Holly Jones hit 1.8x her bodyweight; Missy Sapp hit 1.81x her bodyweight; and Manda Patrick won the event by lifting 2.1x bodyweight....yeah, that's a 300# deadlift from a lady who weighs less than 150#.

For the men, Paul Lucht from Combustion CrossFit showed up strong with the heaviest lift of the night at 505#! Jeremy Faircloth hit 1.99x his bodyweight; Alexie Smith hit a 20# personal record by lifting 2.03x his bodyweight (almost 400#); and Kyle Hopkins from Fixinto CrossFit won the event by lifting 2.35x bodyweight...so an impressive 500# deadlift while stepping on the scale at 212.5#.

Monday, October 30

10/30/2017

IT'S HERE! IT'S HERE! Our "Night of the Living Deadlift" event is ready for you! Grab your costume (or at least a bunch of orange & black 'Halloweeny' garb) and get ready to move some heavy barbells tonight! You don't have to be a current CFH member; anyone who can safely deadlift is welcome to join the fun.
OPEN GYM from 6am - 11am today as well.

Proceeds benefit Norman Binkley Elementary...so your entry fee is $10 OR 10 cans of food OR school supplies.
Show up between 5:30-6:15pm to check in, sign in, and get the lay of the land.
Warm up on your own and we'll start to call for lifters at 6:30pm. You'll lift in (close to) the order you arrive & warm-up & you'll have 3 attempts to hit your 1RM for the night once you're "on".
Prizes for costumes & lifts while we socialize and chow down potluck style. Bring a dish to share.

Saturday, October 28

10/28/2017

Today's a great day for a PARTNER WOD!

We'll pair up in class, then tackle this one together (rules/details are on the whiteboard)...

50 DUs + 20 KB Swings + 20 OHS (95/65#)
50 Pull-ups + 50 Push-ups + 50 Box Jumps (24/20")
60 Partner MB Sit-ups + 60 Partner WB
*compare to 4-17-17

Friday, October 27

10/27/2017

Please help us welcome the newest member to our CFH family - Ryan Clark. He's a previous CrossFitter who was able to jump right into our classes, and he's doing fantastic already! Be sure to introduce yourself soon.

Today's Class:
1RM Cleans + Group Mobility

Thursday, October 26

10/26/2017

Iiiiiit's almoooossst heeeeere! Our "Night of the Living Deadlift" event is open to anyone who's ready to safely test their heaviest deadlift.

Grab your costume (or at least a bunch of orange & black 'Halloweeny' garb), show up around 5:30pm with with your entry fee ($10 OR 10 cans of food OR school supplies), and get ready to lift!

Prizes for costumes & lifts while we socialize and chow down potluck style. Bring a dish to share.

Today's Class:
Strength/Skill:
3 sets:
10 Strict T2B
15 Russian Sit-ups
:45 Plank Hold/side

Conditioning:
Run 200m + 10 WB + 5 Power Cleans + 10 WB
Run 200m + 10 Box Jump Overs + 5 Power Cleans + 10 Box Jump Overs
Run 200m + 10 T2B + 5 Power Cleans + 10 T2B
Run 200m + 10 HRPU + 5 Power Cleans + 10 HRPU

Wednesday, October 25

10/25/2017

If you can believe it, this guy came in Saturday morning to get a solid workout BEFORE his wedding that afternoon (and he made it to everything on time, too)! Please help us send big congrats to this newlywed and tons of best wishes for a wonderful future to the new Mr. & Mrs. Eric Umlauf!

Today's Class:
Running & Lifting

Tuesday, October 24

10/24/2017

We're less than a week away from our "Night of the Living Deadlift" event. Grab your costume (or at least a bunch of orange & black 'Halloweeny' garb) and get ready to move some heavy barbells! You don't have to be a current CFH member; anyone who can safely deadlift is welcome to join the fun.

Here's the scoop...

Proceeds benefit Norman Binkley Elementary...so your entry fee is $10 OR 10 cans of food OR school supplies.
Show up between 5:30-6:15pm to check in, sign in, and get the lay of the land.
Warm up on your own and we'll start to call for lifters at 6:30pm. You'll lift in (close to) the order you arrive & warm-up & you'll have 3 attempts to hit your 1RM for the night once you're "on".
Prizes for costumes & lifts while we socialize and chow down potluck style. Bring a dish to share.

Today's class: Back Squats

Monday, October 23

10/23/2017

Big, big, huge, huge THANKS to everyone who jumped in & donated to this year's "Barbells for Boobs" fundraiser. We had a great time with everyone during the event, seeing all the pink garb, homemade t-shirts, man bras, big smiles...and of course, hard work! Better than that...as a team, we raised MORE THAN $2,100 that will provide a direct benefit for those in need by helping with early detection services. Love this!

Today's Class:
1RM Power Snatch + 1RM Press
3 sets: Press & Pull-ups
Group Mobility

Saturday, October 21

10/21/2017

TODAY is the day for our 6th annual "Barbells for Boobs" fundraiser event!
There's still time to donate online: https://fundraise.barbellsforboobs.org/team/138753

If you're planning to join us, show up at 8am, 8:30am, 9am, or 9:30am - whatever is best for you. We'll warm-up as a group at those times, then kick off the "Helen Meets Grace" workout. You don't have to be a member to jump in, but you do need to comfortable with running, KB swings, and pull-ups/ring rows. You can stop there....or if you're also comfortable with a barbell, you'll continue on to the "Grace" portion of the workout with clean & jerks. Donate online or bring cash/check with you - see you in just a bit!

"Helen Meets Grace"
3 Rounds
Run 400m
21 KB Swings
12 Pull-ups
THEN (if you're comfortable with a barbell)...
30 Clean & Jerks for time

Friday, October 20

10/20/2017

IT'S HERE! IT'S HERE! Our 6th annual "Barbells for Boobs" fundraiser event is TOMORROW! If you can't make the event, please consider an online donation for this wonderful cause:
https://fundraise.barbellsforboobs.org/team/138753

If you're planning to join us, show up at 8am, 8:30am, 9am, or 9:30am - whatever is best for you. We'll warm-up as a group at those times, then kick off the "Helen Meets Grace" workout. You don't have to be a member to jump in, but you do need to comfortable with running, KB swings, and pull-ups/ring rows. You can stop there....or if you're also comfortable with a barbell, you'll continue on to the "Grace" portion of the workout with clean & jerks. Donate online or bring cash/check with you in the morning. See you soon!

Today's Class Workout:
Squat Cleans; Sumo DL + Squat Jumps; BB Walking lunges + Jumping Lunges
THEN Group Mobility

Thursday, October 19

10/19/2017

We're a little over the halfway point to this year's goal thanks to you guys! Let's get the rest of those donations in before the event THIS SATURDAY!
https://fundraise.barbellsforboobs.org/team/138753

Core/skill work:
MB Twists, Atomic Sit-ups, and Pistols off the box

For time:
Row 500m + 50 Lunge steps
Run 400m + 40 Squats
Row 300m + 30 Burpees
Run 200m + 20 Wall Ball
Row 100m + 10 MB
Run 100m

Wednesday, October 18

10/18/2017

Help us send kudos to Lisa Litherland for getting her first set of "Toes-to-Bar"....AND for doing it multiple times IN a workout earlier this week!

Strength: BN Jerk, Chin-ups, and DB Floor Press

Conditioning:
12:00 AMRAP
10 Over-Bar Burpees
8 Push Press (115/75#)
10 V-ups
8 KB Swings (70/44#)
*Compare to 1-26-17

Tuesday, October 17

10/17/2017

Our 6th Annual "Barbells for Boobs" event is THIS SATURDAY, and we still have a lot of white space to fill! Let's get those donations rolling in so we can make a BIG IMPACT in the lives of those who need it most.
www.CrossFitHermitage.com/BB4B

Strength:
Back Squats

Conditioning:
"KAREN"
150 Wall Ball for time (20/14#)

Monday, October 16

10/16/2017

Huge congrats to 3 of our CFH Athletes - Coach Jay, Coach Leigh Ann, and Mike Hobkirk all ran the Middle TN Half Marathon this weekend...and each of them beat their goals for this race! Kudos to each you - hard work certainly pays off!

Strength:
Hang Power Snatch
THEN
Push Press + Supine-grip Bent Over BB Row

Conditioning:
10:00 AMRAP
7 T2B
7 HSPU
7 Pull-ups
7 Ring Dips
*Compare to 6-19-17

Saturday, October 14

10/14/2017

Coach Manda (the ONLY Pose Running Coach in the state of Tennessee) is sharing her passion and knowledge with you guys this morning! She'll take you through a quick running assessment, teach you the right drills to focus on for better technique, and coach you through the super-fun "Annie on the Run" workout today.

For time, complete the following:
50 DU (150 Singles)
50 Sit-ups
Run 400m
40 DU (120 Singles)
40 Sit-ups
Run 400m
30 DU (90 Singles)
30 Sit-ups
Run 400m
20 DU (60 Singles)
20 Sit-ups
Run 400m
10 DU (10 Singles)
10 Sit-ups

Friday, October 13

10/13/2017

Join us on Monday, October 30 for a super-fun way to celebrate Halloween AND Heavy Deadlifts! Registration is $10 cash or 10 cans of food - all to be donated locally. Not limited to current members - open to anyone who knows how to properly lift a barbell....but a COSTUME IS REQUIRED! Details here:
https://www.facebook.com/events/902173933284497

Today's Class...
Strength: Jerk, Chin-ups, and DB Floor Press

Conditioning:
10:00 AMRAP
7 Power Snatch
10 Box Jumps
15 KB Swings
20 DUs

Thursday, October 12

10/12/2017

To support breast cancer awareness and raise funds for those in need, we invite you to join us for our 6th Annual "Barbells for Boobs" fundraiser event on Saturday, October 21.

Details, Facebook group, and donation link HERE.

If you can't make it in person, consider an online donation HERE.

For today's class...
Strength: Squat Cleans, Sumo DL, Squat Jumps
THEN BB Walking Lunges + Jumping Lunges

Conditioning: Deadlifts & Running

Wednesday, October 11

10/11/2017

"Each year in the United States Navy, a highly qualified and elite cadre of Sailors are selected and promoted to the join the ranks of Chief Petty Officer. Since 1893, 'The Chiefs' have been relied upon by subordinates and superiors alike for their personal example, technical expertise and above all, their unique leadership capabilities. In honor and recognition of all past and present CPOs, and with thanks to them and their families for their self-sacrifice, ability to adapt, tireless dedication to mission and devotion to country."

In their honor...today's workout is "The Chief":
5 sets:
3:00 AMRAP
3 Power Cleans (135/115#)
6 Push-Ups
9 Squats
Rest :60 after each AMRAP & Pick up where you left off

*Compare to: 6-17-17; 11-15-16; 1-27-16; 10-7-15; 3-25-15; 8-20-14; 6-16-14

Tuesday, October 10

10/10/2017

Please help us welcome the beautiful Miss Kalea Marley Wisner to the CFH family! Coach Kelly gave birth at 2pm yesterday to this healthy 7 pound, 4 ounce, fairly stubborn little lady. Mom, Dad, and Baby are all doing well.

Strength:
Hang Power Snatch, Push Press, BB Row

Conditioning:
5 Rounds
5 Pull-ups
10 T2B
15 Burpees

Monday, October 9

10/9/2017

Please help us send kudos to Coach Leigh Ann & Coach Brandi for becoming Youth Empowerment Coaches this weekend. They traveled to Miami and worked through a long weekend of on-site coaching, learning tons of great drills, gaining a better understand of youth character development, reviewing the correct programming and business model to bring the official Youth Empowerment System (YES) back to our community...and even passed the umpteen question written test (WHEW!). Stay tuned for some great stuff coming in 2018!

Strength:
Back Squats, RDLs, Split Squats, and Banded Good Mornings

Conditioning:
"Leg Matrix" Test
3:00 cap
30 Squats
24 Lunge steps
24 Jumping lunges
30 Squat jumps
*Compare to: 8-4-17; 4-11-17; 7-13-16

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