* CFH *

Monday, May 19

5/19/2014

 
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The CrossFit Regional event this weekend was amazing and we are a little less than two weeks away from our own "Double Trouble" In-House Partner Competition. Super exciting and always motivating to be surrounded by so many strong, driven, awesome people! We can't wait to see you guys kick it into high gear on May 31!

Strength:
Clean Pulls

Conditioning:
EMOM 12:00
5 Deadlift (275/185#)
5 Burpees

Wednesday, March 5

3/5/2014

 
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Please help us welcome our newest CFH family member, Kris Wood, to the box! He started with us through personal training and now he's ready to join you guys in the group class. Be sure to say hello and show him the ropes!

Strength:
Power Cleans + Squat Cleans

Conditioning:
Box Jumps, HSPU, and Pistols

Thursday, February 20

2/20/2014

 
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Strength:
Cleans

Conditioning:
3 sets NFT
8 Good Mornings (med-heavy)
10 Supine Ring Rows
10 Superman or GHD Raises

Thursday, January 23

1/23/2014

 
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Take a moment for this quick read about the dangers of sitting. This will hit home with many of you...whether you have a desk job, back pain, tight hips, whatever. Here's part of the problem - let's fix it!

Strength:
Cleans

Conditioning:
4 Sets (:30 on / :90 off)
Max Power Cleans @ 60%
THEN
100 Push-ups for time

Thursday, September 5

9/5/2013

 
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  • Follow us on Twitter: @CFHermitage
  • Our next 101 program starts Monday, 9/9. Spread the word!
  • Sign up for the Lurong Living Paleo Challenge ASAP!
  • After class this Saturday (9/7), head downtown and check out the annual Cumberland River Dragon Boat Festival. Your coaches will be on one of the Nashville Rugby Club boats. :-)
  • "The Original Mud Run" has a 5K and a 10K option, and will be held in Franklin, TN on Saturday, 9/28. Use code: crossfit10v for a $10 discount on the entry fee.
  • This year's Warrior Dash is Saturday, 10/5 and a number of our CFH athletes are already signed up for the 11 a.m. heat.
  • Scary Strong Games - Registration is now open; event is October 19-20
  • Barbells for Boobs at CFH - October 26 (details coming soon)
  • Halloween WOD at CFH - Thursday, October 31

Strength: Cleans

Conditioning:
10 min AMRAP
15 Sandbag 1/2 Moons
10 Pull-Ups
5 V-Ups

*compare to 9-5-12

Tuesday, August 27

8/27/2013

 
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Please help us officially welcome Michael Bergmann to the CFH family! He started with personal training sessions and is now jumping into the group classes. Be sure to say hello and cheer him on when you see him in class.

Strength: Cleans

Conditioning:
5 Rounds
15 Box Jumps (24/20")
10 Pull-Ups
5 KB Thrusters (55/35#)
5 KB Swings (55/35#)



Thursday, August 22

8/22/2013

 
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Don't forget:
  • Partner WOD this Saturday
  • Sign up for the Lurong Living Paleo Challenge ASAP!
  • On Monday, 9/2, we will have one class only at 10 a.m.  with a fun Labor Day cookout immediately following.
  • After class on Saturday, 9/7, head downtown and check out the annual Cumberland River Dragon Boat Festival. Your coaches will be on one of the Nashville Rugby Club boats. :-)
  • "The Original Mud Run" has a 5K and a 10K option, and will be held in Franklin, TN on Saturday, 9/28.
  • This year's Warrior Dash is Saturday, 10/5 and a number of our CFH athletes are already signed up for the 11 a.m. heat.
  • Scary Strong Games - Registration is now open; event is October 19-20
  • Barbells for Boobs at CFH - October 26 (details coming soon)
  • Halloween WOD at CFH - Thursday, October 31

Strength:
Cleans

Conditioning:
3 Rounds
10 Over-the-Box Burpees
10 Hang Power Cleans
10 V-Ups

Saturday, August 17

8/18/2013

 
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Help us send good mojo to Nettie Boyle as she competes in her first sprint triathlon today. Go rock it, girl!

7 min AMRAP
6 Sandbag Get-Ups
6 T2B
THEN 3 min Rest
7 min AMRAP
8 Cleans (155/95#)
8 Burpees
THEN 3 min Rest
7 min AMRAP
10 KB Swings (55/35#)
10 Box Jumps (24/20")

As always, scaling options and WOD details are on the whiteboard.

Friday, June 21

6/21/2013

 
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Today marks the official start of the summer season, so we welcome you to the first of many "Girls of Summer" workouts that we'll tackle over the next few months at CrossFit Hermitage. Click the infographic to the left from East Dallas CrossFit to learn more about the CrossFit "Girl" workouts. Enjoy!

Strength:
Snatch-Grip RDL

Conditioning:
"Elizabeth"
21-15-9
Cleans (135/95#)
Ring Dips

Thursday, May 23

5/23/2013

 
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The new t-shirts are finished and will be ready for you guys this weekend. If you ordered a specific size/color, please bring payment (cash or check) sometime in the next few days so we can settle up.  Yes, we ordered a few extra so don't worry...just let us know what you want.

Speaking of t-shirts, it looks like we're going global! Jonathan Denson arrived safely overseas for his deployment, and he was happy to sport the CFH logo along the way.  Here "we" are at the Chievres Air Base in Belgium and in Kaiserslautern, Germany. AWESOME!

Strength:
Cleans

Conditioning:
10-8-6-4-2-4-6-8-10
Hang Power Cleans (95/65#)
Lateral Hops
Sit-ups

Tuesday, May 14

5/14/2013

 
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We announced the Paleo challenge first-place winners yesterday, but please take a moment to congratulate ALL of our athletes who completed the 90-day challenge. CrossFit Hermitage is now missing 108 pounds; 54 inches; and 29.3% body fat...and that's from only 10 people (Cathy, Erica, Holland, Homer, James, LJ, Will, Zack...and of course, Matt and Tressa)! These guys and gals did a TON of work and made some really great nutrition changes...kudos to all!

Strength:
Cleans

Conditioning:
Up the Ladder for 8:00 (115/75#)
Power Clean
Front Squat
Push Jerk

*compare to 12-26-12


Friday, May 10

5/10/2013

 
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If you're on the Paleo Challenge, today is the last day to weigh-out. Be sure to get your numbers in so we can figure out the winners and announce on Monday.
If you're coming in tomorrow, don't forget to bring a towel or two; we're working in the rain!

Strength: Cleans

Conditioning:
3 Rounds
10 MB Russian Twists
10 MB Push-ups
*compare to 8-30-12

Thursday, May 2

5/2/2013

 
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If you want to participate in the Meat or Veggie CSA (community-supported agriculture) offerings where they deliver food TO YOU at CrossFit Hermitage, be sure to sign up today or tomorrow! Details are on the bulletin board.

Also, if you want to order a specific size/color t-shirt, be sure to let us know TODAY. We have the order sheet and will place the order this week.

Strength:
Cleans

Conditioning:
15-12-9
Hang Power Cleans (135/95#)
T2B

*compare to 5-30-12

Monday, April 15

4/15/2013

 
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Please mark your calendars - we have two fun things to note for this Saturday, April 20. First, we'll have a partner workout to help Kelly and Alex "pack and move" back to California. Pair up with anyone you'd like to work with; it's not imperative that you both be on the exact same level...male/female teams are completely fine, too. Next, we're planning to get together early that evening for a little good-bye shindig at "Club O'Charley's" in Hermitage (time TBD...maybe 5 p.m. or so).

Strength: Cleans

Conditioning:
4 Rounds
Run 1 lap with plate (45/25#)
10 Ground-to-Overhead with plate
5 T2B

Thursday, January 17

1/17/2013

 
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Please help us welcome Ryan Flood to the CFH family!  He was a CrossFitter in Cookeville, TN before moving to Hermitage, so he'll be able to jump right into the group classes with you guys.  Be sure to introduce yourself, show him the ropes, and make him feel welcome as you see him in class the next few days.




Strength: Squat Cleans

Conditioning:
3 Power Cleans (135/95#)
50 Double-Unders
15 DB Thrusters (35/20# each)
6 Power Cleans
50 Double-Unders
12 DB Thrusters
9 Power Cleans
50 Double-Unders
9 DB Thrusters

Thursday, November 15

11/15/2012

 
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We send a HUGE THANKS to each of you!  You are such a generous, caring group and once again have gone above and beyond. All the goodies you guys brought in are now packaged up and ready to ship tomorrow.  My brother and his platoon will LOVE getting these packages...THANK YOU, THANK YOU, THANK YOU!

Strength:
Cleans (3-3-3+)

Conditioning:
Buy-in with a 1K row
THEN
4 Rounds
10 Russian Sit-Ups (25/15#)
10 DB Cleans

Thursday, August 2

8/2/2012

 
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The Clean is all about power and explosiveness.  Think through each phase of this lift, then quickly execute.  A few key points to ponder...
Drive your heels into the ground to start the bar movement.
Use the power from your hips.
Reach full extension in your hips, knees, and ankles before you shrug.  When the shoulders are fully shrugged, then - and only then - should you bend your elbows. 
Pull your body UNDER the bar with quick elbows.


LIFT: Clean (5-3-1+)

MetCon:
Burpee Ladder
1st minute = 2 burpees
2nd minute = 4 burpees
3rd minute = 6 burpees
etc...

Rules/standards are on the white board.

Monday, April 9

4/9/2012

 
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Everyone did a great job for the Easter egg surprise WODs on Saturday and we're proud of the effort we saw from each of you! Check out Jason's mad ups during the warm up - let's see what you've got for box jumps tonight.

CALENDAR NOTE: we're going for a few max-effort lifts this month, so be sure you make class on April 11, April 13, and April 21 to get your true numbers.

LIFT: Press (5-3-1+)

MetCon:
3 Rounds
15 Box Jumps (24/20")
15 Burpees
10 Squat Cleans (115/95#)

    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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