CrossFit Training for Hermitage, Donelson, and Nashville, TN

Tuesday, March 4

3/4/2014

If you missed the excitement on Saturday, check out the highlight video of this year's first CrossFit Open workout. HUGE thank-you to Charlotte and Manda for being our in-house photographer and videographer!

Core/Skill Work:
Standing BB Rows, BB Roll Outs, and Supermans

Conditioning:
40 Wall Ball (20/14#)
20 C2B Pull-ups
30 Wall Ball (20/14#)
15 C2B Pull-ups
20 Wall Ball (20/14#)
10 C2B Pull-ups
10 Wall Ball (20/14#)
5 C2B Pull-ups

Tuesday, February 25

2/25/2014

Please help us send HAPPY BIRTHDAY wishes to Michael Bergmann today!

Strength: Front Squats

Conditioning:
ME UB Power Cleans (175/120#)
Rest 2:00
ME UB Power Cleans (155/105#)
Rest 2:00
ME UB Power Cleans (135/95#)

THEN

For time:
500 Singles
50 C2B Pull-Ups
30 Thrusters (95/65#)

Tuesday, February 18

2/18/2014

A great quote that goes along with our "be awesome and contribute to the community" philosophy...
"Every single time you do something in the gym, you’re a model for other members. Set a good example and help others follow it. Be a contributor, not a drain; be safe and respectful and courteous. Take a moment and think about what your actions tell everyone around you, and if you like your gym and respect its owners, staff and members, prove it with the way you treat the facility." - Greg Everett

Strength:
Spend 15:00 working up to today's heavy Snatch

Conditioning:
5:00 AMRAP
10 C2B Pull-ups
10 Alternating Pistols
10 HSPU
THEN
Rest 2:00
THEN
5:00 AMRAP
10 Box Jumps (24/20")
10 Shoulder-to-OH (135/95#)

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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Tuesday, March 4

Tuesday, February 25

Tuesday, February 18

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