 You've had plenty of time to rest, carb up, sleep off the alchohol, etc...and now it's time to get back to work!
For time: (115/75#) 30 OH Squats 30 SDHP 30 Front Squats 30 Press 30 Lateral Hops 30 Floor Press 30 Front Rack Lunges HOLIDAY HOURS: Closed 11/28 & 11/29. Please plan appropriately. We hope you had an amazing time with your family and friends yesterday and got plenty of rest. Please help us continue the season of thankfulness, and say hello to the newest members of our CFH family! Be sure to congratulate these new parents when you see them next. 
 HOLIDAY HOURS: Closed 11/28 & 11/29. Please plan appropriately.
HAPPY THANKSGIVING to you and your families! We love you all and are so thankful to have you as part of our extended family. Each of you bring something wonderful...or sweet...or silly...or quirky...to our CrossFit Hermitage community and we wouldn't have it any other way. We are grateful for the opportunity to be your coach, adviser, and friend...and we absolutely hope you take time to create a day full of rest, happiness, and wonderful memories. Hugs to you all!  HOLIDAY HOURS: Closed 11/28 & 11/29. Please plan appropriately.
Strength: Front Squats Conditioning: 5 Rounds 7 KB Swings (55/35#) 7 Burpee Box Jumps (24/20")  HOLIDAY HOURS: Closed 11/28 & 11/29. Please plan appropriately.
If you missed yesterday's Facebook post about the "12 Days of Fitness" challenge, be sure to check it out. Let us know if you have any questions and commit by this weekend if you want to join the fun. Please help us send big HAPPY BIRTHDAY wishes to LeeJayne (LJ) Stone today! Strength: Push Press Conditioning: "Annie" 50-40-30-20-10 Double Unders Sit-Ups *compare to 9-10-13  HOLIDAY HOURS: Closed 11/28 & 11/29. Please plan appropriately.
Maricel Martinez celebrated her birthday yesterday, so be sure to send her big HAPPY BIRTHDAY wishes when you see her again! Strength: Snatch Conditioning: 5 Rounds 5 Push Press (115/75#) 7 Front Squats 9 Pull-Ups  HOLIDAY HOURS: Closed 11/28 & 11/29. Please plan appropriately.
Today's WOD - complete the following list for time: 5 Strict Pull-Ups 10 Pistols per leg 20 T2B 30 KB Snatch (55/35#) 40 Push-Ups 50 Lunges 100 Squats *compare to 1-5-13 As always, scaling options and details are on the whiteboard.  Strength: Push Press
Conditioning: 5 Rounds 10 Wall Ball (20/14#) 10 Parallette Pass-throughs 20 Double-Unders *compare to 4-21-12  Please help us welcome the newest graduates of our 101 program, pictured here showing us what they really think about wall ball workouts! This gang is a hoot and we can't wait to get them into the group classes now. Be sure to give them a warm CFH family welcome!
From left: Melissa, Angela, Andrea, Stacy, Mini, Sarah, Jennifer, Grant, and Brian. Strength: Bear Complex Conditioning: 35 Sit-ups 25 Squat Jumps MAX plank hold MAX squat hold Rest & Repeat  Strength:
Front Squats Conditioning: You have 3:00 to complete 6 HSPU, 10 T2B, then AMRAP KB Swings Rest for 2:00 Repeat twice  Strength:
Snatch Conditioning: 6:00 AMRAP 6 OH BB Lunges 4 Over-bar Burpees THEN Rest 2:00 THEN 3:00 AMRAP Hang Clean & Press *weights/details on the whiteboard  THANK YOU, THANK YOU, THANK YOU to every single person who got involved in this year's Barbells for Boobs campaign! TOGETHER, WE SURPASSED OUR GOAL AND RAISED OVER $2,500!
Whether you made a donation, pushed yourself through the workouts, came out to cheer and support us, or wore all the pink material in Nashville...you ROCK! A special thank-you goes to Charlotte Sneed for always, always, always showing up and taking amazing photos of our craziness. You guys are what make our CrossFit Hermitage family so wonderful, and events like this allow us to share that greatness with the world. We are so proud! Strength: Turkish Get-Ups Conditioning: 8:00 AMRAP 2 Wall Ball (20/14#) + 2 Sit-Ups + 2 Tuck Jumps 4 Wall Ball (20/14#) + 4 Sit-Ups + 4 Tuck Jumps 6 Wall Ball (20/14#) + 6 Sit-Ups + 6 Tuck Jumps etc...  THIS IS IT! Barbells for Boobs is TODAY at 9 a.m. AND at 10 a.m. There's still time to make a donation and help this worthy cause. Grab a friend, dress in pink, and come in READY TO ROCK!
"Helen" meets "Grace" 3 Rounds of 400m Run, 21 KB Swings (53/35#), and 12 Pull-Ups THEN 30 Clean & Jerks for time (135/95#) Don't worry - we will scale the workouts as needed. CFH athletes will complete both Helen and Grace; visiting friends & family have the option to only do Helen. It's all about supporting a great cause and HAVING FUN!  Guess what...Barbells for Boobs is TOMORROW and we are currently sitting at 70% of our fundraising goal! Please spread the word, ask friends and family for donations, and get ready to ROCK the workouts!
Strength: Bear Complex Conditioning: 10-9-8-7-6-5-4-3-2-1 Hang Power Snatch Lateral Hops over Barbell Supermans  Our annual Barbells for Boobs event is THIS SATURDAY and we have only reached about 60% of our fundraising goal! Please spread the word, ask friends and family for donations, and get ready to ROCK the workouts!
Strength: Snatch Conditioning: 8:00 AMRAP 9 Deadlift (155/100#) 12 HR Push-Ups 15 Box Jumps (24/20") (similar to the CF Open 11.2 WOD)  We're in the home stretch - the Barbells for Boobs event is THIS SATURDAY! Please, please, please spread the word, make a donation, and show up decked out in all the pink attire you can find!
Strength: Push Press Conditioning: 4 Rounds :60 AMRAP Weighted Lunges (35/25# plate) :60 Rest :60 AMRAP Russian Twist with plate :60 Rest  Everyone has now completed the weigh-outs and these guys and gals ROCKED this challenge! As a group, they lost more than *SIXTY-EIGHT POUNDS* and more than *FIFTY INCHES* in only eight weeks (and that's in the chest, waist, and hips only...if you throw in the navel and thigh measurements, the numbers just get crazy big). That's awesome - please dish out huge kudos this week!
Let's keep the kudos rolling for a number of CFH athletes...Jennifer Perrier placed 1st in her age group in the Trevecca 5K challenge this past weekend; Lisa Stroud got a podium finish at the "Aged to Perfection" competition Saturday by placing 3rd in her age group; and Manda Patrick & Chelsea Rank did great on their runs during the Vegas Ragnar Relay! We can't wait to hear some of those stories... Strength: Front Squats Conditioning: 21-15-9 OH Squats (115/75#) Pull-Ups  We humbly give thanks to all veterans who have served (and continue to serve) this great country. In honor of these brave men and women, we are going to tackle "Fight Gone Bad" today.
3 Rounds (:60 at each station) Wall Ball (20/14#) SDHP (75/55#) Box Jumps (24/20") Push Press (75/55#) Row (for calories) Rest :60  Good luck to Jennifer and Gary Perrier as they tackle "The Challenge" obstacle 5k at Trevecca today to support the KidPOWER organization.
Also, good luck to Erica, Leigh Ann, Lisa and Coach Tom as they compete in CrossFit Talon's "Aged to Perfection" event today. Head over after class to show your support and cheer them on! Today's WOD: 30 Box Jumps (24/20") THEN 30 Rounds of 2 Front Rack BB Lunges and 1 Front Squat THEN 30 Box Jumps  Did you set your November goal yet? You MUST have goals to truly succeed...bottom line. Whether your goals are habit based (drink 1G of water each day); skill based (practice pull-ups or DUs or HS after every workout); nutrition related (strict Paleo for 30 days); or something else...you have to set long-term goals, then figure out a few short-term steps that will get you there, then think about what you need to do each month to take those steps. Write your short- and long-term goals on the large boards, and jot down that monthly goal on the board by the water fountain TODAY. Stick to it and you'll be amazed at your progress!
Strength: Turkish Get-Ups Conditioning: 4 Rounds 7 Wall Ball (20/14#) 7 MB Push-Ups 14 Russian Twist with MB |
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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