This past year was full of fun events, new friends, and lots of changes...two Paleo challenges (where you lost more than 150 pounds, 70 inches, and 90% body fat)...two Double-Under Clinics and a CPR class...The Open, "Double Trouble" and "Friday Night Lights" competitions...Blood, Sweat, and Cheers for the American Red Cross...Barbells for Boobs where we raised more than $2,200. Throw in a Halloween costume WOD and a few cookouts and call it a successful 365! Oh yeah, you guys helped us win BEST GYM by the Tennessean's Toast of Music City, too. YOU GUYS ARE ROCK STARS AND WE LOVE YOU ALL! Please help us send HAPPY BIRTHDAY wishes to THREE of our CFH athletes today: Renita Burgett, Jennifer Smith, and Dave Childers. Strength: Power Cleans, Push Press, Jerk Conditioning: 10:00 AMRAP 3 C2B Pull-Ups 10 KB Swings (55/35#) 15 Wall Ball (20/14#)
Please help us send HAPPY BIRTHDAY wishes to Petra Sfetcu today! For time, complete the following list: 50 Jumping Lunges 20 OH Squats (135/95#) 20 T2B 50 Jumping Lunges 15 OH Squats 15 T2B 50 Jumping Lunges 10 OH Squats 10 T2B 50 Jumping Lunges
SCHEDULE REMINDER: Only 6 a.m. & 8 a.m. classes tomorrow, then closed Thursday and Friday. Our next 101 class starts Monday, January 5 - that's less than two weeks away! Spread the word to other awesome people you'd like to see as part of the CFH family. Maybe a good last-minute gift idea as well? Strength: Back Squats Conditioning/Skill: "Bar Hold" (95/65#) Change positions every :15 for 6:00 -Top of Deadlift -Clean to Front Rack -Push Press & Lock Out -Back Rack -Push Press & Lock Out -Front Rack *compare to 4-11-14 Please help us send HAPPY BIRTHDAY wishes to TWO of our CFH athletes today - Kayleigh Wettstein & Charlotte Sneed! Strength: Deadlift Conditioning: 3:00 AMRAP 6 Thrusters (95/65#) 6 Box Jump Overs (24/20") 6 HR Push-Ups THEN Rest 5:00 THEN Repeat 3:00 AMRAP Please help us send HAPPY BIRTHDAY wishes to Daniel Eagle today! Break into teams of 2-3 people for today's workout: 100 Lunges 50 Burpees 30 T2B 20 Box Jumps 30 T2B 50 Burpees 100 Lunges *compare to 12-21-13 Please help us congratulate our December 101 graduates - well done, guys! From left: Josh, Thomas, Tom. In front: Grace, Jennifer. Strength: Behind-the-Neck Press Conditioning: 10:00 AMRAP 10 Power Snatch (50-60%) 10 Over-Bar Squat Jumps 10 Sit-Ups *compare to 12-20-13 Please help us send HAPPY BIRTHDAY wishes to Leigh Ann Pepin today! Strength: Back Squats Conditioning: 8:00 AMRAP 15 Wall Ball (20/14#) 30 Double-Unders *compare to 5-12-14 Looking for the easiest dessert on the planet? Here you go! Make it a game and see if anyone even notices the healthy avocados - we bet they won't. Strength: Clean & Jerk Conditioning: 5 Rounds 5 Power Cleans (135/95#) 10 Front-Rack Reverse Lunges 15 Over-Bar Burpees *compare to 8-4-14 It's not too late to jump on the "12 Days of Fitness" challenge! You can use this FREE AT-HOME workout as a finisher to your current workout plans or as a kick-start to your New Year's resolutions. Just look up #12DaysCFH on FB, IG, or Twitter to start at Day 1, then build on the workout each day and finish all 12 (one day at a time) before January 1. Strength: Push Press Conditioning: 18-12-6 Thrusters T2B
Who's ready for today's "12 Days of Christmas" fun?!?
12 Days of Christmas: 1 - Deadlift (275/185#) 2 - HSPU 3 - Ring dips 4 - Pull Ups 5 - Push Ups 6 - Box Jumps (24/20") 7 - Wall Ball (20/14#) 8 - KB Swings (55/35#) 9 - Sit Ups 10 - Air Squats 11 - Weighted Lunges (25/15#) 12 - Burpees This workout will be completed just like the song "12 Days of Christmas"... On the first day...1 Deadlift On the second day...2 HSPU THEN 1 deadlift On the third day...3 Ring dips THEN 2 HSPU THEN 1 deadlift Etc... *compare to: 07-19-14 12-14-13 07-27-13 12-15-12 07-14-12 12-24-11 Help us send kudos to Jason & Leigh Ann Pepin - they both PR'd their 5K time last weekend! Strength: Power Cleans Conditioning / Skill: 3 sets, NFT 5 Heavy Ball Slams 5 Tall Box Jumps 5 Mountain Climbers/side 10 T2B Please help us send HAPPY BIRTHDAY wishes to Fun Bobby today! Don't forget to follow us on Facebook and Instagram for the 12 DAYS OF FITNESS challenge! There's a new photo each day with movements that compound over 12 days, so go find "day 1" and work your way through all 12 days before the end of the year. #12DaysCFH Strength: Pause Front Squats Conditioning: 14:00 AMRAP 5 Deadlifts 4 KB Snatches 3 Pull-Ups 2 Burpee Box Jump Overs We always enjoy trying healthy new recipes - here's one of our newest holiday favorites. Don't forget to follow us on Facebook and Instagram as we share our annual 12 DAYS OF FITNESS challenge! There's a new photo each day with movements that compound over 12 days, so start now and keep up with the list as it grows. Strength: Deadlift Conditioning: 3 sets 15 V-Ups 10 Pistols 15 Push-Ups 100 Singles Rest :60 There are 23 days left in the year so it's time for us to share our annual 12 DAYS OF FITNESS! We will post this photo with additional movements each day for 12 days on Facebook and Instagram (so hop on over to like & follow us if you haven't already). Start now and keep up with the list as it grows! Strength: Back Squats Conditioning: EMOM Circuit of KB Step-Ups then 5 rounds of Wall Ball & KB Swings
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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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