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
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 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 "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. 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 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 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 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 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 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 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
Please help us congratulate this group. Barry, David, Tammy, Linda, and Fahad (not pictured) all tackled our six-week Challenge and finished with flying colors! As a group, they added 45 squats and 17 push-ups in a MINUTE and 285 reps to their baseline workout...and together, they dropped 10.5 inches and 21% body fat, which is amazing! They're now continuing their journey with us, so watch for great things to come from these guys & gals. Strength: Floor press & upright rows Conditioning: 5 Rounds 7 Pull-ups 7 Dips 7 HSPU 7 T2B 7 KB Swings (55/35#) Please help us welcome the newest members of our CFH family. Zully, Marlen, and John all went through personal training sessions in October to set the right foundation...and now they're jumping into regular CrossFit classes! Glad to have you guys on board with us! Strength: Tempo Front Squats & KB OH Walks Conditioning: 12:00 AMRAP Run 250m 20 Wall Ball *compare to 4-20-16 Coach Jay & Coach Leigh Ann are having a blast working with these young athletes through our #CFHkids program. They just wrapped up the final session for 2017 last week and saw some fantastic strength gains, friendships made, and confidence boosters along the way. We love having an impact on these kids' lives and can't wait to see what 2018 brings for everyone! Strength: Push Press, Planks, Hip Bridges Conditioning: 9:00 AMRAP 9 Burpee Box Jump Overs 9 Push Press (115/75#) 9 Ring Dips *compare to 4-21-17 This November, you can help feed a billion people just by checking in on Facebook here at CrossFit Hermitage. We’ve partnered with Causely + Feed A Billion to make it possible and every check-in here at the gym will provide one meal to someone in need! Feed A Billion raises funds to feed children and families in need in every corner of the globe. They partner with networks of food banks that have the most efficient methods of food distribution to minimize the cost of each meal. Their long-term goal is to feed one billion people by 2020 - and we're going to help them do it! http://feedabillion.org #givemeals Strength: Turkish Get Ups Conditioning: EMOM 12 A = Power Snatch B = DU C = Parallette Pass-throughs
Costume prizes:
Funniest - Eric, the Oompa Loompa Scariest - CJ, the Big Bad Wolf Most Artistic - Shawna & Kyle, Day of the Dead ...and of course, big congrats to some of our heavy lifters for the night: Holly Jones hit 1.8x her bodyweight; Missy Sapp hit 1.81x her bodyweight; and Manda Patrick won the event by lifting 2.1x bodyweight....yeah, that's a 300# deadlift from a lady who weighs less than 150#. For the men, Paul Lucht from Combustion CrossFit showed up strong with the heaviest lift of the night at 505#! Jeremy Faircloth hit 1.99x his bodyweight; Alexie Smith hit a 20# personal record by lifting 2.03x his bodyweight (almost 400#); and Kyle Hopkins from Fixinto CrossFit won the event by lifting 2.35x bodyweight...so an impressive 500# deadlift while stepping on the scale at 212.5#. IT'S HERE! IT'S HERE! Our "Night of the Living Deadlift" event is ready for you! Grab your costume (or at least a bunch of orange & black 'Halloweeny' garb) and get ready to move some heavy barbells tonight! You don't have to be a current CFH member; anyone who can safely deadlift is welcome to join the fun. OPEN GYM from 6am - 11am today as well.
Today's a great day for a PARTNER WOD! We'll pair up in class, then tackle this one together (rules/details are on the whiteboard)... 50 DUs + 20 KB Swings + 20 OHS (95/65#) 50 Pull-ups + 50 Push-ups + 50 Box Jumps (24/20") 60 Partner MB Sit-ups + 60 Partner WB *compare to 4-17-17 Please help us welcome the newest member to our CFH family - Ryan Clark. He's a previous CrossFitter who was able to jump right into our classes, and he's doing fantastic already! Be sure to introduce yourself soon. Today's Class: 1RM Cleans + Group Mobility Iiiiiit's almoooossst heeeeere! Our "Night of the Living Deadlift" event is open to anyone who's ready to safely test their heaviest deadlift. Grab your costume (or at least a bunch of orange & black 'Halloweeny' garb), show up around 5:30pm with with your entry fee ($10 OR 10 cans of food OR school supplies), and get ready to lift! Prizes for costumes & lifts while we socialize and chow down potluck style. Bring a dish to share. Today's Class:
Strength/Skill: 3 sets: 10 Strict T2B 15 Russian Sit-ups :45 Plank Hold/side Conditioning: Run 200m + 10 WB + 5 Power Cleans + 10 WB Run 200m + 10 Box Jump Overs + 5 Power Cleans + 10 Box Jump Overs Run 200m + 10 T2B + 5 Power Cleans + 10 T2B Run 200m + 10 HRPU + 5 Power Cleans + 10 HRPU If you can believe it, this guy came in Saturday morning to get a solid workout BEFORE his wedding that afternoon (and he made it to everything on time, too)! Please help us send big congrats to this newlywed and tons of best wishes for a wonderful future to the new Mr. & Mrs. Eric Umlauf! Today's Class: Running & Lifting |
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.
Archives
January 2018
Categories
All
|