| KUDOS to Shelby for getting her first strict pull-up last night! By the time we heard the screams and caught the video, she had already knocked out about 4 or 5...so she is ROCKIN' this new skill! Be sure to high-five this gal the next time you see her. Strength & Conditioning: Push Press + Push Jerk THEN Back Squats |
We're about TWO WEEKS away - Double Under Seminar - Sunday, February 9! We are thrilled to welcome Melly Metz and her awesome company, JumpNRope, to the box...and we know you will have a blast with this hands-on learning experience!
Strength: Press & Push Press Conditioning: Back Squats and Skills Practice MORNING CLASSES ARE CANCELLED DUE TO ICY ROAD CONDITIONS! We'll keep an eye on things as the day progresses and post on our Facebook Page about the rest of the day's schedule. Stay tuned... Start your week off right by reading through this list and getting in the zone - that necessary frame of mind to tackle your day, your week, your workout, and more. Look for the challenges and find ways to overcome...that's what makes you better! Strength: Back Squats Conditioning: 8:00 AMRAP 15 Wall Ball (20/14#) + 30 Double-Unders Possible inclement weather: if we need to cancel a class due to dangerous road conditions, we will post on our Facebook Page as SOON as we make that decision. It's now time to jump back in and focus on the year ahead! We have some great things coming up in the next few months, so keep your eyes and ears peeled for various announcements. Our next 101 program begins Monday, January 6. Help us spread the word and get those last-minute registrations in! Don't forget - the American Red Cross "Blood, Sweat, and Cheers" workout is Saturday, January 11 (YOU MUST DONATE BLOOD BEFORE JANUARY 5). Strength: Deadlift Conditioning: "Sally" Back Squats THEN "Sally" Press *compare to 10-8-13 Strength: Back Squats Conditioning: 10-9-8-7-6-5-4-3-2-1 HR Push-Ups & Squats Then immediately start 1-2-3-4-5-6-7-8-9-10 Sit-Ups & Jumping Lunges *compare to 3-12-13 INCLEMENT WEATHER: As always, we will stick to our normal schedule of classes unless the roads to the gym are unsafe. If we need to cancel this morning's class, we will make a separate post on our Facebook page no later than 7:30 a.m. to let you know. We need to finish gathering your CFH swag pre-orders and get everything over to the printer soon, so be sure your name is on the list! You may want to take a moment to double-check that you're on the RIGHT list and you meant to order the men's cut, women's cut, tank top, etc...and of course, wouldn't these make great Christmas gifts?!? Strength: Back Squats Conditioning: 4 Rounds :30 High Knees :30 Cross-over Push-Ups :30 Two-foot Mountain Climbers :30 Rest Help us send HAPPY BIRTHDAY wishes to Trina DuBose today! Don't forget - our Halloween WOD and cook out is this Saturday at the box. We'll run one class only, and it starts at 4 p.m. Sign up to bring a dish, grab your costume, and let's get ready to have some fun! Strength: Work up to a 1RM Back Squat Conditioning: 100 Push-Ups for time Strength: Back Squats Conditioning: In 2:00, complete 10 DLs (255/185#) then AMRAP KB Swings (55/35#) Rest 1:00 In 2:00, complete 10 DLs (255/185#) then AMRAP Burpees Rest 1:00 In 2:00, complete 10 Deadlifts (255/185#) then AMRAP HSPU It's here! Our most recent PROGENEX order arrived, so if you told us you wanted something specific, come and get it! We now have plenty of Recovery, Muscle, and pre-workout Force in stock as well, so let us know what you need. If you don't know about PROGENEX yet, go HERE and click the "learn more" option for each product to see what it can do for your recovery, sleep, performance, and muscle mass. We choose to partner with PROGENEX because we feel strongly about their products and we've seen amazing results produced throughout the CrossFit community. Strength: Back Squats Conditioning: 8 Rounds 4 one-arm DB snatch 8 Pull-ups 100 Singles
Happy Friday, everyone! Be sure to send good vibes to those tackling the Warrior Dash tomorrow, and mark your calendars for the "Scary Strong Games" CrossFit competition October 19-20. Strength: Back Squats Conditioning: EMOM for 10:00 3 HEAVY Cleans It's time to place our next order of PROGENEX products. If you'd like to order a specific flavor, or you want to try a new product (pre-workout drink, recovery protein powder, etc) let us know this week and we'll include it in the order so you can save shipping costs. If you don't know about PROGENEX yet, go HERE and click the "learn more" option for each product to see what it can do for your recovery, sleep, performance, and muscle mass. We choose to partner with PROGENEX because we feel strongly about their products and we've seen amazing results produced throughout the CrossFit community. Strength: RDLs Conditioning: 12-9-6-3 Back Squats with increased weight each round Two 50' Offset Waiter Walks after each set of Back Squats 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 Please help us send HAPPY BIRTHDAY wishes to Joe Saggio today! Strength: Back Squats Conditioning: EMOM for 10 minutes 3 Deadlifts 5 Tuck Jumps *compare to: 6-17-13 Partner WOD today! 50 Back Squats (135/95#) 40 Pull-Ups 30 Shoulder-to-Overhead 50 Front Squats (85/65#) 40 Pull-Ups 30 Shoulder-to-Overhead 50 OH Squats (65/45#) 40 Pull-Ups 30 Shoulder-to-Overhead One week from today, we'll start our next 101 program. As you think of others who would make a great addition to our CrossFit Hermitage family, feel free to spread the word. Speaking of our CFH family, please help us welcome our latest new addition - Jarod Sadler. He has dropped in on a visit to Nashville before, but now he's here to stay. Be sure to say hello and give him a big CFH welcome when you see him again. Strength: Find 1RM Back Squat Conditioning: 5 Rounds 20 Double-Unders 30 KB Swings (55/35#) *compare to 6-7-12 It's the end of the month - did you reach your goal? Tell us about it & take a moment to brag on yourself today. Speaking of celebrating, please help us send HAPPY BIRTHDAY wishes to Rachel Mitchell today! Reminder: Partner WOD tomorrow! You're both going to use one vehicle, so you might want to bring a towel to keep sweat off the seat. Strength: Back Squats Conditioning: For time, complete the following list 50 Jumping Jacks 40 Lunges 30 Squats 20 T2B 10 Push-Ups 20 T2B 30 Squats 40 Lunges 50 Jumping Jacks A few calender items to note, please...
Strength: Back Squats Conditioning: NOT for time, complete 4 rounds of 4 six-foot broad jumps 4 man makers *compare to 10-26-12 Help us send CONGRATULATIONS & HAPPY GRADUATION wishes to Homer Britton and Kent Perrier; they both walked across the stage and officially received an MBA with a concentration in Information Technology Management from Trevecca over the weekend! Strength: Back Squats Conditioning: 4 Rounds 200 Singles 20 Pull-Ups Rest 1:1 Show some love to our Paleo Challenge peeps - they are in the homestretch and have less than 25 days left to finish their 90-day adventure! Whether you're in a strict Paleo window, eating about 80/20, or just learning about healthy nutrition...we could all use a reminder to eat clean. It's a process to dial in your nutrition and make the right decisions, but you owe it to your body to figure it out and provide the right fuel for your performance. Don't forget - we have three super easy methods of getting fresh, clean food delivered to you at the box: PaleoWorks, a veggie CSA, and a Grass Fed meat CSA. It doesn't get much easier! Strength: Back Squats Conditioning: 21-15-9 Deadlift (50%) Box Jumps (30/24") *compare to 11-20-12 |
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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