Strength:
Work up to your 1RM Deadlift, then focus on mobility
Conditioning:
If you choose to NOT go for a 1RM Deadlift, you'll work through a few heavy sets instead. After that, you'll complete a Met-Con of OH Squats, Snatches, and T2B.
Please help us welcome Kirsten Clark to the CFH family! She has been CrossFitting for a while, so she's able to jump right into the group classes. Be sure to introduce yourself and give her a big CFH welcome! Strength: Work up to your 1RM Deadlift, then focus on mobility Conditioning: If you choose to NOT go for a 1RM Deadlift, you'll work through a few heavy sets instead. After that, you'll complete a Met-Con of OH Squats, Snatches, and T2B. Please help us send HAPPY BIRTHDAY wishes to Josh Siemer today! Don't forget - today is the LAST DAY to donate blood for this weekend's event. http://www.redcrossblood.org/CrossFit Strength: Deadlifts Conditioning: 3 Rounds 10 Burpees 15 DB Snatches 20 Tuck Jumps 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 We will have ONLY 9 a.m. & Noon classes today. We are CLOSED Wednesday & Thursday. We re-open Friday with normal hours. Strength: Deadlift Conditioning: EMOM as long as possible (20:00 cap) with 135/95# 3 Power Cleans + 3 Front Squats + 3 Push Jerks *compare to 2-11-13 Congratulations to Erica Gamble and Shawn Lott - it looks like they were the first to finish the "12 Days of Fitness" challenge! What day are you on? What benefit have you seen from the work you've done so far? Stick with it and finish before we break for the holidays! Strength: Deadlift Conditioning: 21-15-9 C2B Pull-ups MB Cleans (20/14#) Please help us send HAPPY BIRTHDAY wishes to Fun Bobby today! (that's Bob Noone for those who may not know) We hope you have a "wicked good" day, young man. In other exciting news, it's great to see that we have some interest in the Red Cross challenge at the box on January 11! We've submitted the CFH name, so we're officially "in"...now we need as many of you (CrossFitter or not) to go donate blood at any Middle TN Red Cross location between Dec. 20 and Jan. 5. When you guys show up to class on January 11, we'll do the Red Cross workout and submit the scores. It's that simple! Strength: Floor Press Conditioning: 10,000# Deadlift for time *compare to 6-26-13 Strength: Deadlift Conditioning: EMOM for 7:00 4 Burpees & 8 Wall Ball (20/14#) THEN 3:00 AMRAP KB Swings (55/35#) Who is interested in participating in a local CrossFit challenge to help the American Red Cross? It's a pretty cool concept, really. Step 1 - let us know you're interested so we can register the gym and be part of the region-wide event. Step 2 - go to a local Red Cross and donate blood between Dec. 20 and Jan. 5 Step 3 - show up here at the box ready to rock on Saturday, January 11 That's it! _
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 today's class, we will make a separate post on our Facebook page no later than 7:30 a.m. to let you know. Today's WOD... 20:00 AMRAP 7 Deadlift (205/135#) 14 Burpees 21 Box Jumps (24/20") *compare to 6-16-12 Our annual Barbells for Boobs event is THIS SATURDAY and we have only reached about 60% of our fundraising goal! Please spread the word, ask friends and family for donations, and get ready to ROCK the workouts! Strength: Snatch Conditioning: 8:00 AMRAP 9 Deadlift (155/100#) 12 HR Push-Ups 15 Box Jumps (24/20") (similar to the CF Open 11.2 WOD) We have two birthdays to celebrate today...please help us send HAPPY BIRTHDAY wishes to Jennifer Roy and Tressa Buschert! Strength: Work up to a 1RM Deadlift Conditioning: None - work through the mobility list on the board. How are those October goals coming along? Be sure to stick to those good habits, practice those skills, and ask us if you need help. Strength: Deadlift Conditioning: 10 Rounds 10 Walking Lunges 10 Push-Ups 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
Help us send good mojo to all of our CFH Warriors heading out to tackle the Warrior Dash obstacle course today. You guys are going to ROCK THIS! Regular class at 9 a.m. for the rest of us...
For time, complete the following in this exact order: 10 Deadlift (275/185#) 15 C2B Pull-Ups 30 Wall Ball (20/14#) 8 Deadlift 12 C2B Pull-Ups 25 Wall Ball 6 Deadlift 10 C2B Pull-Ups 20 Wall Ball 4 Deadlift 8 C2B Pull-Ups 15 Wall Ball 2 Deadlift 6 C2B Pull-Ups 10 Wall Ball *compare to 3-2-13 Our next CrossFit 101 Class starts in less than one week. Spread the word! Strength: Hang Power Cleans Conditioning: 10 Rounds 15 Deadlifts (95/65#) 15 Push-Ups 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 Today's workout will be completed in honor of the 343 New York Firefighters who gave their lives to save others in the terrorist attacks on 9/11/01. 100 Deadlifts (145/115#) 100 Power Cleans (95/65#) 100 Ground to Overhead (65/45#) 43 Burpees *As always, scaled options are on the whiteboard. REMINDER - "Hotshots 19" workout this Saturday at 9 a.m. to honor the fallen firefighters in AZ. Details and donations here: https://hotshots19.crossfit.com Strength: Deadlift Conditioning: "DIANE" 21-15-9 Deadlift (225/185#) HSPU NOTE: PARTNER WOD THIS SATURDAY! Now...how many of you have already signed up for the nation-wide Paleo challenge that starts next month? Check out the Lurong Living page for details, prizes, educational tips, resources, and community support - lots of great stuff there! From the site: "The 2013 LuRong Living Paleo Challenge is for anyone with a heartbeat, who dares to think that they can improve and be better tomorrow than they are today." Strength: Deadlift Conditioning: 3 Rounds NFT 3 Wall Walks 6 Ball Slams 9 Barbell Roll-outs Be sure to check out the online store for Tennessee Grass Fed Farm in Clarksville, TN. They have tons of options for grass-fed steaks, roasts, ground beef, ribs, bacon, and more! They just announced their bulk beef and bulk pork options are back as well, so stock up for you and your family, or split the bulk order with a CFH friend to save money. Strength: Push Press Conditioning: 4 Rounds 8 Box Jumps (30/24") 10 Wall Ball (20/14#) 12 Deadlifts (50%) |
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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