 Please help us welcome Josh Eaves as the newest member of our CFH family! He started with personal training and he's already jumping into regular classes full force. Welcome to #TeamCFH, Josh!
Strength: Front Squats Conditioning: 3 Rounds 50 DU 30 Plate OH Lunge Steps 20 K2E *8-12-15  We did a "thankful for..." book this month, and we simply LOVE reading through what everyone wrote in it. Here's a little artistic gem we found along with some of our favorite 'thankfuls'...
"Family. Friends. Good health." "New beginnings." "Challenges that allow me to grow." "My 2 dogs, my hubby, and y'all!" "My father, brother, and nephew in the military." "Good friends and great coaches." "Laughing so hard it hurts." "The lady who told me I had a great butt today!" "My wife and our life together - 25 years." ...and of course, we can't forget the quick thankfuls like "heated seats", "puppies", and "coffee"! Strength: Snatch Conditioning: 6:00 "Up the Ladder" Squats Sit-ups Push-ups *compare to 12-4-15  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 2016). Get a jump start on the holidays and feel better BEFORE the New Year!
Register today: www.CrossFitHermitage.com/101 Strength: Push Press Conditioning: 4 sets, NFT: 2-3 Wall Walks 5 Candlestick-to-tuck jumps 2 x 100' Pinch-grip Farmer Carry (45/25) *Compare to 11-5-15 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 4-16-16; 11-28-15; 7-27-15; 2-1-15; 7-21-14  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. 8 Rounds For Time (while keeping perfect form): 10 Walking Lunges/side 10 Push-ups 10 Vertical Jumps (jump as high as you can, land, do it again)...make it harder with Squat Jumps 10 Burpees If it's nice outside in your neck of the woods, add in a little sprint at the end of each round (100m).  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 creating wonderful memories.  It's official! Megan Harville is the newest member of the coaching team here at CrossFit Hermitage & we're thrilled to have her on board! She comes to us from CrossFit Knoxville with a running background and a true love of CrossFit (as a sport AND as a life-changing fitness option). Click HERE to check out Megan's bio and give her a big ol' CFH welcome!
Today's CrossFit workout: Snatch + core work + wall ball HOLIDAY HOURS: Closed Thursday, 11/24 & Friday, 11/25  Looking for a last-minute dish to add to your Thanksgiving family festivities? Here you go - it's delicious!
Strength: Push Press Conditioning: 3 Rounds 5 Clean & Jerk (135/115#) 10 Strict HSPU 15 V-ups *compare to 9-6-16 HOLIDAY HOURS: Closed Thursday, 11/24 & Friday, 11/25  Our FINAL 101 class for the year starts in two weeks - EEK! If you're ready to *finally* see results, have fun along the way, and meet some awesome people, sign up today!
www.CrossFitHermitage.com/101 Strength: Front Squats Conditioning: 3 Rounds Row 250m 12 Thrusters (95/65#) 10 Burpees HOLIDAY HOURS: closed Thursday, 11/24 & Friday, 11/25 for Thanksgiving.  We're going to tackle "Katrina" as a PARTNER WOD today! You'll pair up in class and give it a go - see you soon!
For time, complete the following as a team... 50 Box Jumps 50 Burpees 50 Deadlifts 50 Wall Ball 50 MB Cleans *compare to 10-31-15; 10-30-14; 10-26-13; 1-19-13 REMINDER: we are closed Thursday, 11/24 & Friday, 11/25 for Thanksgiving.  And the "final five" wrapped up their BootCamp journey last night by ROCKING their goals & dropping more than 18 pounds, 30 inches, and 23% body fat! Add to that some tremendous strength gains, smarter nutrition habits, and better overall lifestyles...and you have some bad mamma-jammas ready to take on the world. We're so proud of this crew! #TeamCFH #BootCamp615
Strength: Snatch Conditioning: 50-40-30-20-10 Squats & DUs *12-17-15  Happy mid-movember ya'll! More than TWO MILLION men (so far) will be educated on the risks of prostate cancer...because of your Facebook check-ins! That's basically 121 men every minute this month. Let's keep the check-ins coming so we can help even more men before the end of November! Fun Fact: Burt Reynolds’ iconic mustache has nearly 4,000 Facebook fans. #movember
Strength: Push Press Conditioning: TGU, Russian KBS, Wall Walks, and Lunges  Have you met Mike Hobkirk? You wouldn't know it, but he grew up overweight and was actually obese until he decided to make a change a few years ago. Here's his story (which we love)! "My journey from couch potato to fairly fit guy has come up a few times and I thought I would put up a few pictures and tell my story. I was overweight/obese from about 6 years old until a couple years ago. I reached my breaking point on our trip to Hawaii in 2011. We took a helicopter tour during the trip and when I booked it a few months out, I noticed if you weighed over 250 lbs you had to purchase two seats. I was around 265 lbs at the time and thought "I can get down to 250 before then". The day came and I actually had to stand on the scale for weighing baggage; I was still 255 lbs. Two tickets it was, embarassing is an understatement. When we returned home I continued the regiment I had been on for a couple of months. "Running" (barely a jog) on the treadmill and healthier eating. I cut out the simple carbs (pastas, breads, etc) and ate more fish, chicken, and vegetables. After a few months I also began MMA classes. Sparring and Jiu Jitsu are a hell of a workout. At some point I began using myfitnesspal religiously. I set my activity level as sedentary and counted every calorie eaten and every calorie burned. My daily net calorie target with no calories burned was around 1,800. This taught me a lot about balancing my meals and portion control. About 10 months into the MMA classes I sustained an injury to my leg which caused three blood clots. This resulted in a lot of pain, self administered lovenox injections in my abdomen, a year of blood thinner treatment, and no more MMA. I began focusing on the running and really enjoyed it. I was running 5Ks a few times a week, but on my own - no races. In February 2015, I took a new job that put me behind a desk. My activity levels began to drop and I slowly began putting weight back on. Toward the end of 2015, I decided there was no way I was going down the road to being overweight again. I joined CrossFit Hermitage in December 2015 and love it! I set a goal to run a Tough Mudder in October 2016 to "celebrate" my 40th birthday. I participated in Coach Manda's running class in March and vastly improved my running form, so I now have virtually none of the knee and hip pain I used to experience. I ran a 5k at the end of the six-week class with no issue and ran the Spartan Sprint in August, finishing 63rd in my age group. I successfully ran the Bourbon Chase 200-mile relay race AND the Tough Mudder last month, too! I hope my story may be an encouragement to others." Today's CrossFit Workout:
Strength: Front Squat Conditioning: 7:00 AMRAP 15 Sit-ups 20 Box Jumps (24/20") *compare to 11-3-15  "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: 1-27-16; 10-7-15; 3-25-15; 8-20-14; 6-16-14  Meet Amy Altman - she's one of the most genuine gals we know. She's the first one to walk up and say hello; she's truly supportive of her fellow athletes; and she knows what hard work really means. In fact, just this year she's hit a number of PRs (personal records) and she recently competed in her first-ever CrossFit competition! Thanks for being such a great example and inspiring so many others, Amy!
Strength: OH Squats Conditioning: 10:00 AMRAP 20 Wall Ball (20/14#) 10 HSPU 5 T2B  The sun is shining and it's looking to be a gorgeous day (just like the gorgeous artwork on our athlete, Gabby! I mean, seriously, check out those designs). Let's start the weekend off right with this fun little number...
Run 400m @ 5:00 - 50 Burpees @ 10:00 - 30 Pull-ups @ 15:00 - 40 KB Swings (55/35#) @20:00 - 30 Box Jump Overs (24/20") @ 25:00 - Run 800m  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 the "Fight Gone Bad" workout today. It's the least we can do.
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: 11-11-15; 8-29-15; 11-11-13; 2-2-13  Last week was our BootCamp 615 Bring-a-Friend day and we had such a good time! Of course, we love meeting new people and sharing our story...but more than that, we watched our Bootcampers become rock stars, we saw lightbulbs turn on for a few of our guests, and we felt the connections and the camaraderie grow like crazy. Boy we do love this stuff!
Today's CrossFit Workout... Strength: OH Squats Conditioning: 4 Rounds: Run small lap 8 Power Cleans (135/95#) 12 V-ups  We have even MORE congrats to give this week! Holly Jones added some bling to her collection with the Disney Wine & Dine half marathon over the weekend. We are SO PROUD of the work she put into her training plan leading into the race...but we're excited to have her back in the CrossFit swing of things later this week!
Strength: Front Squats Conditioning: Deadlifts and Push-ups  More congrats go out to Erin Clugston & Kat Armstrong for flying through a local 5k race in less than 29:00 over the weekend. Kudos on the PRs (new personal records) ladies!
Strength: Push Press Conditioning: EMOM Circuit 10:00 A = 20 KB tuck-ups B = :30 Squat holds THEN 4 sets: :60 max DUs :60 REST |
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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