 Please help us welcome the newest member of our CFH family, Maddie Barnes! She's been CrossFitting for a while, so she's able to jump right into the group classes. Please be sure to say hello and give her a big CFH welcome the next time you see her in class.
Strength: Back Squats Conditioning: 8:00 AMRAP 10 T2B 10 Burpees 30 DUs  Please help us welcome our newest CFH family member, Kat Armstrong! She comes to us from another CrossFit affiliate, so she is jumping right in with the group classes. Be sure to say hello and give her a big CFH welcome when you see her.
Strength: Clean Pulls Conditioning: 5 Rounds 5 Power Cleans (75-80%) 10 T2B
 Don't forget - our "End of the Open" Cookout is tomorrow immediately following the last workout heat! Here's the Facebook Event link. Invite your family, contribute to the food/drink offerings, bring your own chair, and HAVE FUN!
Strength: Deadlifts Conditioning: 4 sets 10 T2B 8 Alternating Pistols/leg 10 Candlesticks *compare to 3-3-14  Please help us send HAPPY BIRTHDAY wishes to Michelle Clark today!
Strength: Shoulder-to-Overhead Conditioning: 10:00 AMRAP 5 Deadlifts (225/185#) 10 T2B 15 Wall Ball (20/14#)  Please help us send HAPPY BIRTHDAY wishes to Frannie Lewis today!
Strength: Good Mornings Conditioning: 5 Rounds 5 Power Cleans (60%) 10 T2B 15 Push-Ups *compare to 1-7-14 CF OPEN COMPETITORS: work on mobility and movement patterns  OUR MORNING CLASSES ARE CANCELLED DUE TO EXPECTED ICY ROAD CONDITIONS!
Strength: Deadlift Conditioning: 4 sets: 10 T2B 8 Alternating Pistols/leg 10 Candlesticks
 The first workout of the CrossFit Open will be announced TWO WEEKS from today! If you haven't registered yet, do it now.
Also, WE NEED JUDGES. If you can spare some extra time on Saturdays in March (whether you are competing or not), hop online and take the Judge's Course this week. Heck, even if you have no plans to judge the workouts with us and can't make it in on Saturdays, this is a great way to further your CrossFit knowledge. The Open workouts will be held each Saturday in March, immediately following our regular Saturday morning classes. We will assign heats/times and you will be responsible for your own warm-up and any necessary pre-workout prep (so some of you might even get to sleep in a little)! More details coming soon. Strength: Snatch Conditioning For time: 30 Jumping Jacks, 10 Power Snatch (135/95#), and 20 T2B At 6:00: Repeat the Jumping Jacks, Power Snatch, and T2B At 12:00: 50 KB Swings for time (55/35#)  2:00 AMRAP
4 Muscle-Ups 8 Deadlifts (225/135#) Rest 3:00 2:00 AMRAP 4 Power Cleans (155/95#) 8 C2B Pull-Ups Rest 3:00 2:00 AMRAP 4 Front Squats (135/95#) 8 Toes to Bar Rest 3:00 2:00 AMRAP 4 Power Snatches (115/75#) 20 Double-Unders Rest 3:00 THEN REPEAT THE WHOLE THING! As you can see, today's workout will take 37 minutes after we warm-up, load the bars, and start the clock. Please plan to stay a little longer than usual (or tell us before hand and we'll adjust the workout before we get started).  We've received some pretty positive feedback about the programming changes, so we'll stick with it through the Open before we make any other changes and add even more fun stuff tot he mix. We're really happy you guys are having fun and enjoying the switch-up!
On that note, we apologize that a few classes have run 3-4 minutes over lately as we work through these changes and figure out the right timing of things. We always want to be respectful of your time. Conditioning: 5 Rounds, each for time 200 Singles 12 Alternating Pistols 12 Pull-ups :90 Rest We'll wrap up with Offset Waiter Walks and T2B  Please help us send HAPPY BIRTHDAY wishes to Homer Britton today!
Also, don't forget:
Strength: Clean & Jerk Conditioning: 5 Rounds 5 Power Cleans (60%) + 10 T2B + 15 Push-ups  Please help us send HAPPY BIRTHDAY wishes to Leigh Ann Pepin today!
Don't forget to REGISTER HERE for the February 9 Double Under Seminar here at the box as soon as possible. We want to be sure the first spots go to our members before we open up to non-members. Christmas is only ONE WEEK away! If you made the commitment to do the "12 Days of Fitness" challenge, stick with it and knock it out before you run out of time. Please note our holiday schedule and plan accordingly. Strength: Clean & Jerk Conditioning: 10 Rounds 2 Power Clean + 1 Jerk (70%) 5 T2B *compare to 4-23-12  HOLIDAY HOURS: Closed 11/28 & 11/29. Please plan appropriately.
Today's WOD - complete the following list for time: 5 Strict Pull-Ups 10 Pistols per leg 20 T2B 30 KB Snatch (55/35#) 40 Push-Ups 50 Lunges 100 Squats *compare to 1-5-13 As always, scaling options and details are on the whiteboard.  Strength:
Front Squats Conditioning: You have 3:00 to complete 6 HSPU, 10 T2B, then AMRAP KB Swings Rest for 2:00 Repeat twice  Please help us welcome Shelby as the newest member of the CFH family! She's been CrossFitting for a while now, so she was able to jump right in with us. If you haven't seen her in class yet, please introduce yourself and make her feel welcome.
Strength: OH Squats Conditioning: 8 min AMRAP 10 Pistols 10 T2B 10 Push Press (115/75#)  Congratulations to all of our athletes on the Lurong Paleo Challenge! Everyone has now completed their first three challenge WODs and we're posting some really great scores. Cheers to each of you!
Today's WOD: 50 Jumping Lunges 20 OH Squats 20 T2B 50 Jumping Lunges 15 OH Squats 15 T2B 50 Jumping Lunges 10 OH Squats 10 T2B  Please help us send HAPPY BIRTHDAY wishes to the one and only Holland Marie today!
Strength: Back Squats Conditioning: 6 Rounds 3 one-arm DB Press 3 one-arm DB High Pulls 5 T2B  For those of you not in class last night, here's the big surprise...we now have LOCKERS for you! Of course, with your new toys come new rules like 'no smelly stuff'...'no food'...'don't leave your shaker bottles in there'...'these are everyone's to share, so no, you may not customize them'...etc. The cubes are still available for your shoes, journals, etc, but if you'd like to bring a lock and secure your valuables while you're in class, go for it (leave it UNLOCKED when you're not here, though).
Don't forget - after class today, head downtown and check out the annual Cumberland River Dragon Boat Festival. Your coaches will be on one of the Nashville Rugby Club boats. WOD details: 10-8-6-4-2-4-6-8-10 Push Press (115/75#) SDHP (115/75#) T2B Run 100m after each set *similar to 12-1-12 and 6-8-12  Help us send good mojo to Nettie Boyle as she competes in her first sprint triathlon today. Go rock it, girl!
7 min AMRAP 6 Sandbag Get-Ups 6 T2B THEN 3 min Rest 7 min AMRAP 8 Cleans (155/95#) 8 Burpees THEN 3 min Rest 7 min AMRAP 10 KB Swings (55/35#) 10 Box Jumps (24/20") As always, scaling options and WOD details are on the whiteboard. |
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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