* CFH *

Monday, June 9

6/9/2014

 
Monday motivation - so many good quotes to think about it. Today's favorite: "Now if you know what you're worth, then go out and get what you're worth...but you gotta be willing to take the hits, and not point the finger saying you ain't where you wanna be because of him or her or anybody. Cowards do that, and THAT AIN'T YOU! You're better than that."

Strength: Front Squats

Conditioning:
10 sets (starting every 2:00)
Hang Snatch + Full Snatch
(increase weight each time)

Thursday, May 15

5/15/2014

 
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Huge thank-you to Ryan for coaching all the classes Tuesday night...huge congrats to Holland Marie for a successful CD launch party (and we know there's MUCH more success in this lady's future)...and huge kudos to EVERYONE who showed up for yesterday's hero WOD. It was a tough one and you all overcame!

Strength: Front Squats

Conditioning:
Run 800m for time
Tabata Squats
Tabata Sit-Ups
Run 800m for time

Tuesday, April 8

4/8/2014

 
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Please help us send big ole' HAPPY BIRTHDAY wishes to Jennifer Perrier!

It's a total strength session in the box today - first Deadlifts, then Front Squats. ENJOY!


Tuesday, April 1

4/1/2014

 
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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#)

*compare to 2-25-14

Tuesday, February 25

2/25/2014

 
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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#)

Friday, February 21

2/21/2014

 
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So we TOTALLY spaced and never posted the group pic from our Double-Under seminar with Molly Metz and her JumpNRope team. Well, here it is! Let's see those newly honed skills show up in today's MetCon, shall we?!?

Strength:
Front Squats

Conditioning:
10:00 AMRAP
30 Double-Unders
15 Power Snatches (75/55#)
*CrossFit Open 11.1

Thursday, February 6

2/6/2014

 

Check out the JumpNRope team having fun at the 2012 CrossFit Games in California. They're going to be HERE at the box THIS SUNDAY!

We still have room for THREE PEOPLE to join us for this Sunday's jump rope seminar. Don't miss out - REGISTER NOW!

Strength:
Front Squats

Conditioning:
For time: 10 Ground-to-Overhead (175/115#)
Rest 2:00

For time: 10 Ground-to-Overhead (155/95#)
Rest 2:00
For time: 10 Ground-to-Overhead (135/75#)

Saturday, February 1

2/1/2014

 
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2:00 AMRAP
4 Muscle-Ups
8 Deadlifts (225/135#)
Rest 3:00
2:00 AMRAP
4 Power Cleans (155/95#)
8 C2B Pull-Ups
Rest 3:00
2:00 AMRAP
4 Front Squats (135/95#)
8 Toes to Bar
Rest 3:00
2:00 AMRAP
4 Power Snatches (115/75#)
20 Double-Unders
Rest 3:00
THEN REPEAT THE WHOLE THING!

As you can see, today's workout will take 37 minutes after we warm-up, load the bars, and start the clock. Please plan to stay a little longer than usual (or tell us before hand and we'll adjust the workout before we get started).

Friday, January 24

1/24/2014

 
Check out this AWESOME video from the guys at Barbell Shrugged. Goosebumps...honestly.

Strength:
Front Squats

Conditioning:
5 sets (:45 on / :45 off)
Max ground-to-overhead (135/95#)

Tuesday, December 24

12/24/2013

 
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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

Friday, December 6

12/6/2013

 
PicturePhoto: JumpNRope.com
We mentioned this on Facebook earlier this week, but want to be sure everyone knows about it and has a chance to sign up...

Molly Metz with JumpNRope is absolutely amazing, and we've been chatting with her company for quite a while to get them to Nashville, so we were THRILLED to receive Molly's email over the weekend that THEY ARE COMING TO TOWN!

Who's interested in attending the Double-Under seminar at CrossFit Hermitage on Sunday, February 9 (approximately 1:00 - 3:00 p.m.)? The cost will be $50 and we need at least 20 people to say yes before we can commit to holding the seminar. If you haven't already let us know, shoot us an email ASAP so we can lock this in and get the registration link out to you guys. SUPER EXCITED!

Strength: Front Squats

Conditioning:
3 Rounds
10 Thrusters (115/75#)
10 Pull-Ups

Saturday, November 30

11/30/2013

 
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You've had plenty of time to rest, carb up, sleep off the alchohol, etc...and now it's time to get back to work!

For time:
(115/75#)
30 OH Squats
30 SDHP
30 Front Squats
30 Press
30 Lateral Hops
30 Floor Press
30 Front Rack Lunges

Wednesday, November 27

11/27/2013

 
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HOLIDAY HOURS: Closed 11/28 & 11/29. Please plan appropriately.

Strength:
Front Squats

Conditioning:
5 Rounds
7 KB Swings (55/35#)
7 Burpee Box Jumps (24/20")

Monday, November 25

11/25/2013

 
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HOLIDAY HOURS: Closed 11/28 & 11/29. Please plan appropriately.

Maricel Martinez celebrated her birthday yesterday, so be sure to send her big HAPPY BIRTHDAY wishes when you see her again!

Strength: Snatch

Conditioning:
5 Rounds
5 Push Press (115/75#)
7 Front Squats
9 Pull-Ups

Wednesday, November 20

11/20/2013

 
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Strength:
Front Squats

Conditioning:
You have 3:00 to complete 6 HSPU, 10 T2B, then AMRAP KB Swings
Rest for 2:00
Repeat twice

Tuesday, November 12

11/12/2013

 
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Everyone has now completed the weigh-outs and these guys and gals ROCKED this challenge! As a group, they lost more than *SIXTY-EIGHT POUNDS* and more than *FIFTY INCHES* in only eight weeks (and that's in the chest, waist, and hips only...if you throw in the navel and thigh measurements, the numbers just get crazy big). That's awesome - please dish out huge kudos this week!

Let's keep the kudos rolling for a number of CFH athletes...Jennifer Perrier placed 1st in her age group in the Trevecca 5K challenge this past weekend; Lisa Stroud got a podium finish at the "Aged to Perfection" competition Saturday by placing 3rd in her age group; and Manda Patrick & Chelsea Rank did great on their runs during the Vegas Ragnar Relay! We can't wait to hear some of those stories...

Strength: Front Squats

Conditioning:
21-15-9
OH Squats (115/75#)
Pull-Ups

Thursday, November 7

11/7/2013

 
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REMEMBER:
  • "Aged to Perfection" competition at CrossFit Talon this Saturday (around 8am-4pm); head over after class to support your CFH athletes!
  • Barbells for Boobs fundraiser workout at the box next Saturday, 11/16. Spread the word!

Strength: Front Squats

Conditioning: 3 Rounds (NFT)
5 HSPU
10 BB Rollouts
15 DB Gladiators
*compare to 1-18-13

Saturday, November 2

11/3/2013

 
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Vanquish WOD (courtesy of our friend, Justin Rojas, with Vanquish Performance)

Work through the following cycle until you reach 100 Front Squats or the clock hits 20:00
:30 Front Squats (135/75#)
:30 Pull-Ups
:30 Double-Unders

Tuesday, October 29

10/29/2013

 
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Mark your calendars, grab all the pink clothing you can find, and join us Saturday, November 16 for our 2nd annual BARBELLS FOR BOOBS event!

This is a fundraising event, and everyone is invited...so grab a few friends and let them get a taste of CrossFit while supporting a great cause. Event details can be found HERE.

This event is less than three weeks away, so please click HERE to make an online donation...and of course, share that page with friends and family so we can help "Save a Pair. Save a Life."


Strength: Front Squats

Conditioning:
12:00 AMRAP
7 Power Cleans (115/75#)
10 Jerks (115/75#)
15 Sit-Ups

*compare to 12-19-12



Saturday, October 19

10/19/2013

 
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Don't forget - the "Scary Strong Games" CrossFit competition is being held at CrossFit 615 this weekend to benefit Steve's Club Nashville. Swing by Saturday and/or Sunday to check it out and support CFH athlete Ryan Flood.

Next Saturday is our Halloween WOD and cookout at the box! Sign up to bring a dish, get your costumes ready, and invite your family to join in the fun. Class starts at 4 p.m. with the cookout immediately following.

Today's WOD:
4 Rounds (1 round includes both 2-minute sections below)
2 min AMRAP
20 Jumping Lunges
10 HR Push-Ups
10 Pull-Ups
2 min: ME UB Front Squats (70%)

*compare to 9-29-12

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    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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