CrossFit Training for Hermitage, Donelson, and Nashville, TN

Monday, November 30

11/30/2015

This is it! You guys have ONE shot left to join us this year. We start our next 101 class in exactly ONE WEEK (and it's the last one for 2015). Get a jump start on the holidays and feel better BEFORE the New Year!
Register today: www.CrossFitHermitage.com/101

Strength: Floor Press

Conditioning:
5 sets, each for time
10 DB G-to-OH
10 Box Jumps (24/20")
10 Alternating Pistols
Rest 1:00 between sets

Saturday, November 28

11/28/2015

We hope you've had an amazing time with your family and friends over the past few days...but now it's time to put all those carbs to good use and get back to work!

Today's workout: Barbell complex
6 sets (use same weight for all sets)
10 Deadlifts
10 Cleans
10 Shoulder-to-OH
10 Good Mornings
10 Back Squats
*compare to 7-27-15; 2-1-15; 7-21-14

Friday, November 27

11/27/2015

Holiday Hours: Closed today. Regular hours tomorrow.

We hope you have an extra day to enjoy with friends and family...and maybe even take the opportunity to introduce them to a little CrossFit action with this at-home workout.

10 Rounds For Time (while keeping perfect form):
10 Walking Lunges/side
10 Pushups
10 Vertical Jumps (jump as high as you can, land, do it again)
10 Burpees
Sprint 100m

Thursday, November 26

11/26/2015

Holiday Hours: Closed today and tomorrow.

HAPPY THANKSGIVING to you all! We love you guys 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 thankful for the opportunity be your coaches, advisers, and friends...and to see all your hard work pay off as you master certain skills, decrease body fat, increase your strength, hit those PRs, and try things you never thought possible. We hope your day is full of rest, recovery, happiness, and wonderful memories.

Wednesday, November 25

11/25/2015

Looking for a last-minute dish to add to tomorrow's family festivities? Here you go!

Today's Workout:
10 Deadlifts + 15 C2B Pull-ups + 30 Wall Ball Shots
8 Deadlifts + 12 C2B Pull-ups + 25 Wall Ball Shots
6 Deadlifts + 10 C2B Pull-ups + 20 Wall Ball Shots
4 Deadlifts + 8 C2B Pull-ups + 15 Wall Ball Shots
2 Deadlifts + 6 C2B Pull-ups + 10 Wall Ball Shots

REMINDER: Closed Thursday & Friday for Thanksgiving.

Tuesday, November 24

11/24/2015

Isn't it time to get out of your comfort zone and try something new?!?!?! Are you ready to finally see results? Are you ready to have tons of support & accountability with a whole new group of friends? Our next 101 class starts December 7 - sign up today!
www.CrossFitHermitage.com/101

Strength: Floor Press

Conditioning/Skill:
3 Sets, NFT
10 DB Thrusters
5 Candlestick to Tuck Jumps
3 Wall Walks
:60 Plank Hold

REMINDER: Closed Thursday & Friday for Thanksgiving.

Monday, November 23

11/23/2015

Congrats to our ‪#‎teamCFH‬ peeps! They ALL earned a spot on the podium at the "Squats for Tots" competition at Shackle Island CrossFit this weekend! #‎hardworkpaysoff‬

Strength: OH Squat & Snatch Balance

Conditioning: (*compare to: 9-4-15; 6-22-15; 11-5-14)
“ANNIE”
50-40-30-20-10
DUs & Sit-ups
REMINDER: Closed Thursday & Friday for Thanksgiving.

Saturday, November 21

11/21/2015

HOLIDAY HOURS NEXT WEEK:
Closed Thursday, 11/26 & Friday, 11/27

Today is a TEAM workout! Want to make it harder? Form a smaller team. Want to make it a bit more manageable? Form a larger team. Your call.

For time:
200 Lunge Steps
100 Burpees
50 T2B
40 Box Jumps
50 T2B
100 Burpees
200 Lunge Steps

Friday, November 20

11/20/2015

HOLIDAY HOURS NEXT WEEK:
Closed Thursday, 11/26 & Friday, 11/27

Strength:
Jerk

Conditioning:
8:00 AMRAP
10 Front Squats (115/75#)
10 Push-ups
10 DB Lunges (Heavy)
30 DUs

Thursday, November 19

11/19/2015

Please help us congratulate and welcome our newest CFH family members from the 101 class - what a fun group!
From left: Jennifer, Mackalynn, Matt, David, and Tylor (seated).

Strength:
Back Squats

Conditioning:
12:00 AMRAP
10 Over-Bar Burpees
8 Push Press (115/75#)
10 V-ups
8 KB Swings (70/44#)
*compare to 3-26-15

November 18th, 2015

11/18/2015

Happy WINSday, y'all! Here's a snippet of Carlos' win a few weeks ago when he did his first-ever legless rope climbs.

We're bombarded by shoulda, coulda, wouldas...and sometimes we let those negative voices in. On this WINSday, we want to encourage & celebrate YOU! This is a safe place to toot your own horn...so let's hear it! What's your WIN for today? What WIN are you planning for the future? What are you proud of? What have you checked off the list? What are you thankful for? Tell us something/anything worth celebrating!

Strength: Floor Press

Conditioning:
EMOM Circuit 12
A = 8 Tempo Ring Rows
B = 10 Alternating Pistols
C = 7 Parallette Pass-Throughs

Tuesday, November 17

11/17/2015

Big congrats go to Autumn Blackburn, Jim Dikeman, and Heidi Chesak for going all in & doing some fantastic work during this weekend's "Battle of the Barbells" competition. Way to go, guys!

Strength: Deadlift

Conditioning:
4 Rounds
10 Hang Power Snatch (115/75#)
15 Box Jumps
*compare to 10-20-14

Monday, November 16

11/16/2015

Happy Monday, team! We're geared up and ready for an awesome week ahead. Are you? Who's got a game plan for the week? Who's sticking to the plan and ready to reach their goals?

Strength:
Snatch

Conditioning:
3 Rounds
15 Deadlifts
12 Hang Power Cleans
9 Front Squats
6 Push Press / Jerk
USE THE SAME BARBELL FOR ALL MOVES (135/95#)
*compare to 10-27-14

Saturday, November 14

11/14/2015

We have a little running today...but at least there's no fire involved!
#SpartanRace2015 #SGX

100 Lunges
Run 400m (large lap)
100 Push-ups
Run 400m
100 Sit-ups
Run 400m
100 Squats
Run 400m
*compare to 10-4-14

Friday, November 13

11/13/2015

Kristen, Kat, and Maritza have worked hard to build their strength...and....look at them go now! Strong = beautiful.

Strength: Deadlifts

Conditioning:
7:00 AMRAP
30 DUs
20 MB Russian Twist
10 T2B

Thursday, November 12

11/12/2015

"I have been on this weight loss journey all my life, from slim fast to weight watchers to getting injections in my hip to liquid diets and the list goes on, but this program has been the ONLY thing that I honestly can say I enjoy and I know results will prove to be the most successful!!! I absolutely love you guys because y'all never once make us feel that we don't matter and everyone is SO ENCOURAGING!!!!"

Strength: Clean & Jerk
Conditioning: KB Swings & Thrusters

Wednesday, November 11

11/11/2015

On this Veteran's Day, we humbly give thanks to all the brave men and women who are currently serving or have ever served our country, in wartime or peacetime. We recognize these heroes with honor, and appreciate all the sacrifices made for this great nation. In honor of these brave men and women, we are going to tackle "Fight Gone Bad" today.

Fight Gone Bad
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

*compare to: 8-29-15; 11-11-13; 2-2-13

Tuesday, November 10

11/10/2015

Please help us send big congrats to Vanessa Hatton on the birth of her baby girl, Lacy Gail. Little Miss Hatton was born November 7th at 11:42pm; she weighed 6 lbs 5 oz and was 20 inches long. Mom, dad, and baby are all doing well!

Strength:
Snatch

Conditioning:
EMOM Circuit 12
A = 7 Burpees
B = 5 Power Cleans (70%)

Monday, November 9

11/9/2015

We are SO, SO, SO PROUD of this group! They went "all in" for six weeks and made amazing strides toward their lifestyle, health, AND fitness goals. Seriously, many of these peeps lost 6-7% body fat, anywhere from 4 to 13 inches, and everyone made crazy strength gains on their squat test and push-up test. Can I get a HECK YEAH?!?!?!

Strength: Front Squats

Conditioning:
4 sets
:45 Reverse Alt Lunges (135/95#)
:45 Rest
:45 Strict Chin-ups
:45 Rest

Saturday, November 7

11/7/2015

Today is GRADUATION DAY for our BootCamp 615ers! This is SUCH an exciting day for all of us because we get to see all their hard work pay off. They've been at it for 6 weeks, and they're ready to move into CrossFit classes....but first, we re-test their work from day 1...CAN'T WAIT!

Today's CrossFit workout is a "Pick-A-Number" PARTNER WOD!
3 Rounds (:60 work & :60 rest)
ME Wall Ball (20/14#)
ME Push-ups
ME Box Jumps (24/20")
ME KB Swings (55/35#)
ME Sit-ups
* Compare to 8-13-15; 2-4-15; 6-18-14

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