CrossFit Training for Hermitage, Donelson, and Nashville, TN

Thursday, November 30

11/30/2017

TOMORROW is our "Naughty or Nice" event supporting Faith RX'd! If you plan to come to ANY of the classes tomorrow (normal schedule), please register online HERE so they can track the number of awesome people participating in this worldwide event.
Also, please consider bringing an *unwrapped* toy to add to the toy drive so we can help make Christmas a little brighter for some local kids in need.

Strength:
DB Press & BB Row
Belt Pull-ups, Dips, & Shoulder Shockers
Deadlifts & Pistols

Conditioning:
"Leg Matrix"
3:00 cap
30 Squats
24 Lunge steps
24 Jumping lunges
30 Squat jumps
*compare to 10/9/17

Wednesday, November 29

11/29/2017

Please help us welcome Danny Baxter to the CFH family! He jumped into our SWEAT classes recently and he's rocking his fitness journey now. Say hello when you see him next.

Strength:
OH Squats, Sumo KB Squats, BB Lunges

Conditioning:
3 Rounds
100m Farmer Carry (55/35#)
10 Burpee Box Jumps
100m Run
10 Wall Ball (20/14#)

Tuesday, November 28

11/28/2017

Strength:
Floor Press + Upright Row

Conditioning:
"ANNIE"
50-40-30-20-10
DUs
Sit-ups
*compare to 9/5/17; 6/2/17

Monday, November 27

11/27/2017

THIS FRIDAY is our "Naughty or Nice" event!
Please register today (it's FREE); select a shirt size (if you wish); and bring a wrapped gift for a kid in need to ANY of our classes on Friday. https://www.boxtribetracker.com/2328/reg

Today's Class Workout...
3 rounds
:30 Max Hang Power Snatch @ 65%
:60 Max Box Jump Overs
:30 Max Russian KB Swings
REST 2:00
THEN
3 rounds:
12 OH BB Lunge Steps (95/65#)
2:00 Max Row
REST 2:00
THEN
3 Rounds, NFT
:30 L-Hang
15 Arch Rocks
30 Plank Jacks

Saturday, November 25

11/25/2017

It's time to visit some of the CrossFit Girls for FriendsGiving!
For time, complete the following list...

Angie's House
20 Pull-ups
20 Push-ups
20 Sit-ups
20 Squats
Helen's House
Run 400m
21 KB Swings (55/35#)
12 Pull-ups
Fran's House
15 Thrusters (96/65#)
Nancy's House
Run 400m
15 OH Squats (95/65#)
Grace OR Isabel's House
20 Ground-to-OH (95/65#)
Kelly's House
Run 400m
30 Box Jumps (24/20")
30 Wall Ball (20/14#)

Friday, November 24

11/24/2017

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).

Thursday, November 23

11/23/2017

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.

Wednesday, November 22

11/22/2017

Please help us welcome Brittany Puterbaugh to the CFH family! She's a previous CrossFitter who's jumping right into action with us...and doing great already. You have to get up early & catch this one at a 6am class...but be sure to say hello when you do!

Strength:
DB Press + Barbell Row
Belt Pull-ups + Dips + Shoulder Shockers
Deadlifts + Box Pistols

Conditioning:
7:00 AMRAP
10 S-to-OH (115/75#)
15 Sit-ups
10 Burpees
15 Russian Twists/side

REMINDER: CLOSED THURSDAY & FRIDAY FOR THANKSGIVING

Tuesday, November 21

11/21/2017

"Naughty or Nice" is a worldwide event created to serve children in each of our local communities...and OUR registration link is NOW LIVE!

Here at CrossFit Hermitage, we're including the event in EVERY class we hold on Friday, December 1 and you have THREE OPTIONS to participate.
1 - Hop online & register today so we know you're coming. It's free and you simply show up for class like usual (+ a gift for a kid in need, please).
2 - Register for the free event PLUS order a sweet t-shirt/tank ($35).
3 - Make a donation to support the local & global mission of Faith Rx’d.

Strength: Front Squats

Conditioning:
Every 2 minutes, until you tap out...
10 Box Jumps + 10 Russian KB Swings + 20 DU

Monday, November 20

11/20/2017

Please help us send huge congrats to this crew for tackling the "Aged to Perfection" partner competition at CrossFit Talon this weekend. As a gym, we sent ALL of our Coaches + a few of our athletes to the competition (which really just means we're all getting old...but we'll go with 'seasoned' instead). Congrats to Coach Manda & Coach Brandi for the 1st-place tie on Event 1. Congrats to Coach Tom & his teammate Coach Kyle from FixInto CrossFit for the 2nd-place tie on Event 2. Solid work from everyone at the competition - we all worked hard, had fun, and created some awesome memories!

Today's Class:
Top-to-Bottom Snatch, Floor Press, Upright Row, and Shoulder Mobility

Saturday, November 18

11/18/2017

For time:
50 Wall Ball
50 DU
50 Thrusters (45/35#)
50 DU
50 Calories on rower
50 DU
50 Thrusters
50 DU
50 Wall Ball

Friday, November 17

11/17/2017

Please help us welcome Amanda Garrett (fiancé to recent Challenge graduate, David McCulloch) to the CFH family! She joined our SWEAT crew a few weeks ago and is rocking the workouts. Amanda is moving into our CrossFit classes soon - be sure to say hello when you see her in class!

Strength:
OH Squats, KB Sumo Squats, and BB Lunges

Conditioning:
Row 1,000m for time
THEN
3 sets, NFT
:30 Pallof Hold
10 BB Rollouts

Thursday, November 16

11/16/2017

3 sets:
15 Alt. NG DB Press
15 Supine-grip Bent BB Row

3 sets:
6 Belt Pull-ups
15 UB Dips
20 Shoulder Shockers

2 sets:
8 Deadlifts (:04 down) @ 55%
6 Box Pistols/leg

7:00 AMRAP
7 Box Jumps
14 Decline Push-ups
21 MB twists / side

Wednesday, November 15

11/15/2017

Bring your A Game to class today - we're tracking an overall score per class and may or may not be putting our AM athletes up against our PM athletes on the whiteboard. EEK!

3 rounds:
15 Hang Power Snatch (95/65#)
2:00 Row for max meters
15 Burpees AFAP
REST 2:00

THEN
3 rounds:
10 Power Cleans @ 60%
Run 400m (yes, outside)
REST 2:00

THEN
3 rounds, NFT:
:30 Pallof Hold/side
10 BB Rollouts

Tuesday, November 14

11/14/2017

TA-DAH! Mark your calendars for Saturday, December 2 and join us around 6pm for our Annual Holiday Party & CFH Anniversary shindig. We'll hit 6 years as a CFH family next month and that's worth celebrating! This event is open to members and non-members alike - just put on your holiday sweater (ugly or not), slap on a smile, and swing by to mingle a bit. We always run the party pot-luck style...and...you'll want to grab something you're ready to re-gift (or something you're just tired of seeing around the house) for the White Elephant gift exchange, then watch the silliness begin! RSVP through the Facebook event so we know you're coming: https://www.facebook.com/events/323090104826945

Strength: Front Squats

Conditioning:
Superset for time...
50-40-30-20-10 Russian KB Swings
25-20-15-10-5 T2B

Monday, November 13

11/13/2017

Looking to spread a little extra holiday cheer this year? Then mark your calendars for our 2017 "Naughty or Nice" event on Friday, December 1. Benefiting local children in need, this is a great way to have some holiday fun and participate in a service event at the same time. Details coming soon...just be ready to “Give a Gift. Get a Lift.” during any of our classes that day!

Strength:
Floor Press & Upright Rows

Conditioning:
12:00 AMRAP
5 DB Man Makers
10 KB Tuck-ups
15 DB Squats

Saturday, November 11

11/11/2017

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: 11-11-16; 11-11-15; 8-29-15; 11-11-13; 2-2-13

Friday, November 10

11/10/2017

Huge congrats and best wishes go out to this beautiful bride and her new hubby! Kristina recently married her sweetie and we couldn't be happier for her. We wish you both a lifetime of wedded bliss - keep smiling those gorgeous smiles!

Strength: OH Squats, KB Sumo Squats, BB Lunges

Conditioning:
2 Rounds
50 KB Swings (55/35#)
Rest :60
40 Deadlifts (185/135#)
Rest :60
100 DU
Rest :60

Thursday, November 9

11/9/2017

Strength:
Hang Clean Extensions
Top-to-Bottom Snatches

Conditioning:
4 rounds
10 WB Sit-ups (20/14#)
10 Box Jumps (24/20")
10 MB Push-ups

Wednesday, November 8

11/8/2017

HUGE shout out to these 3 CFH athletes - they each tackled the Disney Wine & Dine 2017 race this weekend! Holly & Heath crushed the 10k in 1:15 and 1:09, respectively, while Mike took on the half marathon. Way to go, gang - you guys rocked it!

Strength:
DB Press & BB Rows
Grip strength pull-ups, Dips, and Shoulder Shockers

Conditioning:
Deadlifts, Pistols off the box, and active recovery

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