Strength: Push Press
Conditioning:
3 Rounds :40 on / :20 off
Parallette Pass-throughs
Burpees
Jumping Lunges
T2B
Be sure to set your August goal this week and write it on the board...then walk over and put your short-term and long-term goals on the large boards. Why are you here? What specifically do you want to improve? By when? By how much? Strength: Push Press Conditioning: 3 Rounds :40 on / :20 off Parallette Pass-throughs Burpees Jumping Lunges T2B Strength: Find 1RM OH Squat Conditioning: 5 sets, not for time 10 Burpees 10 Partner WB Sit-Ups What about those July goals? Did you reach yours? If not, how close did you get? Either way, what are you going to do to build on it for August? Please help us send big HAPPY BIRTHDAY wishes to Casey Bass today. Cheers to you, sir. Enjoy your day! Strength: Snatch Conditioning: 8 min AMRAP 20 Squat Clean to Overhead (115/75#) 20 Burpees 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 (Muscle, Recovery, Omega+, Cocoon, or Force), let us know by Tuesday 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 chose to partner with PROGENEX because we feel strongly about their products and we've seen amazing results produced throughout the CrossFit community. DON'T FORGET - NO REGULAR CLASS TOMORROW. We are holding a private Olympic Lifting clinic on Saturday and Sunday. Conditioning: For time, complete the following list using (95/65#) 20 Thrusters 20 SDHP 20 Push Jerk 20 OH Squats 20 Front Squats *While you're working through the list, stop EMOM and complete 4 Burpees
With gratitude and pride, we remember those who served and died for our country and our freedoms. We honor the sacrifices of our fallen soldiers, wounded warriors, POWs, and those MIA; may you and your families find peace. Strength: Cleans Conditioning: complete the following list for time. Row 500m 30 Burpees 20 Push Press or Jerk (165/95#) 10 Sit-Ups MEMORIAL DAY SCHEDULE: CLASSES AT 6 A.M. AND 9 A.M. ONLY TODAY. Please help us welcome the newest graduates of the CrossFit Hermitage 101 program (from left: Courtney, Landon, Mary, Ryan, Sarah, Jerry). Be sure to give each of them a big hello and CFH welcome as they move into the group classes this week. Strength: Push Press Conditioning: EMOM until you reach 75 Thrusters 5 Burpees ME Thrusters (95/65#) We have even MORE congratulations to dole out...Joe Saggio is adding to the family! Joe, Lacey, and little miss Aurelia are more than excited to welcome baby #2 to the family soon! Strength: Snatch Conditioning: 3 Rounds 10 Pull-Ups 15 Burpees 20 Sit-ups After you finish 3 rounds, rest :60, then complete 100 squats for time Please help us send big HAPPY BIRTHDAY wishes to Emilie today! Don't forget to sign up for your meat or veggie CSA TODAY if you want to participate in one of the programs. Deliveries will begin later this month. Strength: Push Press Conditioning: For time, complete the following 100 Jumping Jacks 75 Squats 50 Push-ups 25 Burpees HAPPY FRIDAY EVERYONE! Some of you were in class when she announced, but we now have the go-ahead to share the news publicly: Cathy Del Rio is pregnant and is now "WOD'N FOR 2"...what a cute and creative way to announce the big news to her CrossFit family. Congratulations again, momma! Today we're going to work through the lifts and prime your body for tomorrow's CrossFit Total (back squat, press, deadlift). Then, of course, we'll have a quick Met-Con: 7 Rounds 7 Squats 7 Burpees PARTNER WOD TODAY! Let's help Kelly & Alex "pack and move" to California with a little packing and moving of our own today. Don't forget about the going-away shindig...2 p.m. at the Hermitage O'Charley's. At 3-2-1-Go, you and your partner will move ALL of the equipment in your station across the gym to the platform where you will complete the following: 60 KB Swings 50 Partner Deadlifts (yes, both people on the bar at the same time) 40 Ground-to-Overhead 30 Plate Burpees 20 Box Jumps (alternate jumpers each time) After this list is complete, you will disassemble everything and move it back across the gym to your starting point. Your WOD is complete only when everything is back in its place exactly as you found it. Rules, weights, and further explanations are on the whiteboard. We have another birthday to celebrate - HAPPY BIRTHDAY to Darlene Oliver! If you ordered Bison, bring in your coolers and let's settle up this week. Don't forget about PaleoWorks, the veggie CSA, and the meat CSA options to make eating clean and healthy super easy for you! Last reminder - Partner WOD this Saturday, then a going-away shindig for Kelly at "Club O'Charleys"...be there! Strength: OH Squats Conditioning: For time, complete the following 30 Burpees 30 Wall Ball (20/14#) 30 KB Swings (55/35#) 30 Push Press (95/65#) 30 Pull-Ups Help us send HAPPY BIRTHDAY wishes to Jennifer Perrier today! Now that the CrossFit Open has wrapped up, we're going to take a step back and de-load your weight percentages this week. We want each of you to really, really, really listen to the cues and focus on form and technique as you work through this week's lifts. It will pay dividends as we start our next strength cycle. Strength: Snatch Conditioning: complete the following list for time Run 200m Then 3 rounds of: 30 Squats 20 Sit-ups 10 Burpees Finish with another 200m run Please give a big CFH family welcome to the newest group of 101 graduates. From left: Klae, Richard, Beth is hiding in the back, Leigh, Terri in the light blue with her husband Mike in the very back, Chelsea in the red shirt, then Casey, and Jason. Strength: Press and Push Press Conditioning: 3 Rounds :40 on / :20 off T2B Parallette Pass-Throughs Burpees HSPU Well, well, well...what do we have here? Anyone care to guess what new toy(s) might be hiding under that gorgeous wrapping paper? Strength: Overhead Squats Conditioning: 15-12-9 KB Swings (53/35#) Burpees TNG Deadlifts (50%) CrossFit Open Workout 13.1 In 17:00 complete as much of this list as possible: 40 Burpees (touching a target 6" above your reach) 30 Snatch (75/45#) 30 Burpees (touching a target 6" above your reach) 30 Snatch (135/75#) 20 Burpees (touching a target 6" above your reach) 30 Snatch (165/100#) 10 Burpees (touching a target 6" above your reach) AMRAP Snatch (210/120#)
Our next 101 class starts Wednesday, March 13. Be sure to spread the word to those you think would be a great addition to our awesome CrossFit community! Strength: Press & Push Press Conditioning: 21-15-9 Burpees KB Swings (55/35#) Sit-Ups Please help us wish Chad Buschert a HAPPY BIRTHDAY...and then help us welcome our latest graduates from the 101 program. Left to right: Shawn, Tyler (standing), Angelika, Jacob (standing) and Keith. Not pictured: Rachel. This Saturday, 2/23 is another Partner WOD, so pair up with someone and come in ready to work. Hint: you should pick your partner based on your power clean numbers. Strength: Clean & Jerk Conditioning: 3 Rounds :60 ME Heavy KB Swings Rest :30 1:30 ME Burpees Rest :30 2:00 ME Double-Unders Rest :30 |
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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