#bestcommunityonthefreakingplanet
Strength:
Deadlifts
Conditioning:
Push-ups & Skill Work
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 In case you missed our IG & FB posts yesterday.....there are *twenty days* until Christmas (well, now it's 19)! We'd love to give you the gift of a better booty as we head into the new year & we hope you accept the challenge. Put in the work - reap the rewards. Enjoy! Strength: DB Floor Press, DB Upright Row, Dips Conditioning (no matter the weather): "HELEN" 3 Rounds Run 400m 21 KB Swings (55/35#) 12 Pull-ups *compare to 10-21-17 This December, every 30 check-ins here at CrossFit Hermitage will provide the gift of a book to a child. We’re working with Causely and Toys for Tots to make it happen! For more information about this month’s charity, check out www.toysfortots.org #books4kids Strength: Back Squats & DB RDLs Conditioning: EMOM Circuit 10 A = 50 DU B = 12 T2B LOVE-LOVE-LOVE these amazing people! We had one of the best parties in the history of CFH parties this weekend. Thank you all for being such a wonderful, eclectic mix of genuine souls. We truly do have the best community on the freaking planet and we are so, so blessed to share our days with you guys! Strength: Deadlifts Conditioning: 21-15-9 Deadlifts (275/185#) Box Jumps (30/24") THANK YOU to everyone who came in for our "Naughty or Nice" event benefiting Faith RX'd and brought in so many fun toys for the toy drive. You guys are the best! Strength: DB Hang Snatch & Strict Press Conditioning: 5 Rounds 10 Alt DB Snatch 20 V-ups 8 SA DB OHS/arm Rest :30 SQUEEE! Our Annual Holiday Party (and six-year anniversary) is TONIGHT! Come in & rock a solid workout before you get all gussied up for the evening festivities...and by that we mean jeans, of course - nothing too fancy. ;-) https://www.facebook.com/events/323090104826945 On the clock: Run 400m @ 5:00 = 50 Push-ups @ 10:00 = 30/20 Pull-ups @ 15:00 = 40 KB Swings @ 20:00 = 30 Box Jump Overs @ 25:00 = Run 800m 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 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#) Strength: Floor Press + Upright Row Conditioning: "ANNIE" 50-40-30-20-10 DUs Sit-ups *compare to 9/5/17; 6/2/17 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 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#) 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. 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 "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 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 |
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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