REMINDER: CLOSED MONDAY FOR NEW YEAR'S DAY
 Time to start thinking about your 2018 goals! Are you being busy or productive? What's going to take you to the next level? Where can we help? Let's chat!
Strength: Power Cleans & Front Squats Conditioning: 7:00 AMRAP 12 Russian KB Swings 8 Hang Power Cleans @ 60% 4 Man Makers REMINDER: CLOSED MONDAY FOR NEW YEAR'S DAY  Don't wait until next year to start thinking about building a better you - sign up today for our upcoming Challenge. The journey to a happier, healthier, fitter YOU could start in just a few days! www.JoinCrossFitHermitage.com
Strength: DB Floor Press, SA DB Upright Row, Dips Conditioning: 3 Rounds 20 Wall Ball (20/14#) 20 Push-ups *compare to 12-12-16  WE DID IT! WE DID IT! We had more than 20 people sign up for this year's Concept 2 "Holiday Row Challenge" and each person committed to row at least 100,000 meters in less than 30 days between Thanksgiving and Christmas. This was also a fundraiser where Concept 2 donated money to various charities used on distance rowed...and we're thrilled to be part of that giving spirit. It looks like more than $40,000 was generated this year, with a big chunk of that going directly to relief efforts in Puerto Rico.
Today's Class: Press & Tempo Deadlifts Skill work with any remaining time Go a little overboard during the holiday? Ready to get back on track? Wanna start the New Year with some awesome people & *finally* see the results you've been looking for? Well then, you need to apply for our 6-week Transformation Challenge!
It starts January 13 and we're only taking motivated people who are a good fit for our coaching & our community. This is like nothing you've ever done...and it won't be easy....but if you think you're ready to transform your body, mind, and life...we'd love to chat. ✅ Customized Meal plan to create a flexible fat-loss style of eating. ✅ Access to done-for-you meals. Don't like to cook? No need to. ✅ Grocery List so you know exactly what to buy and don’t waste food. ✅ Food Prep Instructions to help you meal prep in less than 90 minutes per week. ✅ Done-For-You Recipes to take the guesswork out of “what’s for dinner?” ✅ Daily Healthy Habit lessons. Not only do we want you to get amazing results in 6 weeks...but we want to ensure you are able to do this the rest of your life! ✅ Individual Accountability Coach working with you every step of the way to help you crush your goals. ✅ 3 Weekly Workouts with our coaches and community. No more going at it alone. We've designed a fitness program that allows you to MAXIMIZE your results without spending hours working out. ✅ Transformation Online Coaching group to keep you accountable outside of the gym! ✅ And MORE... That being said, this is for MOTIVATED PEOPLE ONLY. If you want to transform your body, drop inches off your waistline and see real results, apply here ---> www.JoinCrossFitHermitage.com  Tis the season...for another Partner Workout! Once you arrive, we'll break into teams of 2-3 people to tackle today's challenge.
For time: 200 Lunge Steps 100 Burpees 60 T2B 50 Box Jumps 40 KB Swings 50 Box Jumps 60 T2B 100 Burpees 200 Lunge Steps *Compare 12-17-16 REMINDER: CLOSED MONDAY & TUESDAY FOR CHRISTMAS  Strength:
Power Cleans & Front Squats Conditioning: 3 Rounds 10 MB OH Squats 20 MB Twists/side 30 DU REMINDER: CLOSED MONDAY & TUESDAY FOR CHRISTMAS  A group of athletes & coaches here at CrossFit Hermitage signed up for the Concept 2 Holiday Row Challenge this year (each individual committed to row 100,000 meters between Thanksgiving and Christmas Eve). Concept 2 donates money to a charity of your choice based on meters rowed as well....but Holly Jones? Well, she rowed at least 5,000 meters every single day - rain or shine - and just put us all to shame by hitting 199,997...199,998...199,999...200,000 meters! HUGE congrats to this "GSD" chick for tackling the DOUBLE Challenge!
Strength: DB Floor Press, Upright Row, and Dips THEN Max L-sit Conditioning: EMOM Circuit 12 A = 8 Strict T2B B = :30 HS Hold C = 10 Decline Push-ups  Oh, just a throwback to that awesome moment when CrossFit Mayhem Freedom's Elly Kabboord tackled a few Power Cleans with Coach Tom. ❤️💪
Strength: Back Squats Conditioning: 3 Rounds 20 Wall Ball (20/14#) 40 KB Swings 20 Power Cleans (115/85#)  Ok, gang - it's time to check out our annual Holiday Survival Guide so you can survive the upcoming crazy 'tis-the-season week(s)! Instead of using an all-or-nothing approach this season, how about setting some realistic goals and maybe even a few small limits when it comes to 'cheat meals' and alcohol? You can totally do this & we're here to help!
Read more... Today's Class: Deadlifts + group mobility. Gotta take care of that body!  Check it out - this gang of CFH athletes took some toys over to CrossFit Wilco and entered their "Tri for Tots" event this weekend. Tons of sweat and hard work as they each took their turn on the rower, ski erg, and assault bike....but it was all worth it to help the kids (and to snap a quick pic with Rich Froning, of course)!
Strength: Press Conditioning: 3:00 AMRAP 6 Thrusters (95/65#) 6 Box Jump Overs (24/20") 6 HR Push-ups THEN REST 5:00 THEN REPEAT the 3:00 AMRAP *Compare to 3-20-17  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: 7-15-17 12-14-16 07-23-16 12-19-15 07-18-15 12-13-14 07-19-14 12-14-13 07-27-13 12-15-12 07-14-12 12-24-11  It's time to celebrate our Q3 CrossFit-aversaries! We love watching our athletes grow through the years and hit all sorts of goals and achievements along the way....and of course, it's a feel-good fun time to gift these guys & gals with some super-cool SWAG!
Strength: Power Cleans, Pause Front Squats, & 3-way Raises Conditioning: 3 Rounds 10 Hang Power Cleans @ 60% 10 Sumo Deadlifts 10 K2E :60 Plank Hold  We're on Day 9 of our Santa Squat Challenge! If you haven't started yet, no worries. It's never too late to add a healthy habit - hop in there right now and just carry this past Christmas Day!
Strength: DB Floor Press, DB Upright Row, Dips Conditioning: 3 Rounds (:40/:20) Wall Ball (20/14#) KB Swings (55/35#) Box Jumps (24/20") DB Push Press (45/25#) Jump Rope
 Look at...all...these...toys! You guys kept bringing in goodies even after the Toy Drive event, and we've now donated everything to the Metro Nashville Police Department's Christmas Basket Program. Through this program, baskets of food and toys are delivered to disadvantaged families (based on recommendations directly from the police officers who have first-hand knowledge of their needs) on Christmas Eve morning. We're so proud to be part of this program and have even a small part of making the holidays more enjoyable for those less fortunate.
#bestcommunityonthefreakingplanet Strength: Deadlifts Conditioning: Push-ups & Skill Work  Please help us congratulate this little speedster today. Emily McBurney tackled the Mt. Juliet half marathon this weekend and took FOURTEEN minutes off her previous half marathon time. Say what?!?!
Strength: Press Conditioning: 3 sets (3:00 / 1:00) 3 Pull-ups 6 Burpees 9 KB Swings (55/35#) *compare to 3-28-17  It's time for this year's 8 Days of Hanukkah workout! Remember, we can scale the weight, rounds, and movements as needed once you get to class today. ENJOY!
8 Rounds... 8 Shoulder-to-OH (115/75) 8 T2B 8 Squat Jumps 8 Power Cleans 8 Lateral Bar Hops 8 Push-ups 8 Lunges 8 V-ups *compare to 12-24-16; 12-12-15; 12-24-14  Check out this blog post from our friend & Fixinto CrossFit owner, Kyle Hopkins. He shares the Magic Exercise to avoid Holiday Weight Gain - really good info in here!
https://www.fixintocrossfit.com/fixinto-blog/2017/11/29/the-1-absolute-best-most-important-exercise-you-can-do-to-avoid-holiday-weight-gain Strength: Power Cleans & Pause Front Squats Conditioning: 7:00 AMRAP 7 Burpees 14 Russian twists/side 21 DB Lunge Steps |
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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