CrossFit Training for Hermitage, Donelson, and Nashville, TN

Friday, May 30

5/30/2014

Please help us send HAPPY BIRTHDAY wishes to Kirsten Clark today!

Strength:
Push Jerk / Split Jerk

Conditioning:
3 sets
10 Man Makers
15 Hollow Body Rocks
20 Lunge Steps

Please help us send HAPPY BIRTHDAY wishes to Leigh Ann Pepin today!

Don't forget to REGISTER HERE for the February 9 Double Under Seminar here at the box as soon as possible. We want to be sure the first spots go to our members before we open up to non-members.

Christmas is only ONE WEEK away! If you made the commitment to do the "12 Days of Fitness" challenge, stick with it and knock it out before you run out of time. Please note our holiday schedule and plan accordingly.

Strength:
Clean & Jerk

Conditioning:
10 Rounds
2 Power Clean + 1 Jerk (70%)
5 T2B
*compare to 4-23-12

Tuesday, October 29

10/29/2013

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

Tuesday, July 30

7/30/2013

Mark your calendars:

Our next 101 class starts Monday, August 5. If you know anyone who would make a great addition to our CFH family, tell them to sign up!
Registration for the LuRong Living nation-wide Paleo challenge opens Friday, August 16; it begins Monday, September 16 and there ARE benchmark WODs to complete at certain times throughout the challenge.
Warrior Dash is Saturday, October 5. We already have a few CFH'ers registered...who else is going to join the fun?
Barbells for Boobs fundraiser will be October 12 OR 26 (waiting for a few details to fall into place.
2nd Annual Scary Strong Games, a local CrossFit competition benefiting Steve's Club Nashville, will be held October 19-20.

Strength:
1RM Jerk

Conditioning:
Complete 2 sets of ME Push Press, using 60% of your Jerk

Wednesday, July 24

7/24/2013

Strength: Jerk

Conditioning:
15-12-9-6-3
Shoulder-to-Overhead (135/95#)
Pull-Ups
*30 Double-Unders after each round

A few calendar items to note:

We're coming up on the last Saturday in July, so it's time for the wonderful "Christmas in July" WOD! It's an individual workout, but we will run heats so you can pair up and help your partner keep track during their workout. Please plan to stay a little longer than usual for that reason.
This Monday, July 29 is the last time we will hold a Monday 7 p.m. class. Starting August 5, we are going to use that time for our 101 classes; we will continue to offer 7 p.m. classes on Tuesdays and Thursdays.
Khristin and her family will be at the box again to sell their farm-fresh eggs on Monday, August 5. They will arrive around 5:30 to catch the end of the 5 p.m. class and the start of the 6 p.m. class.

Monday, July 15

7/15/2013

Last week, we stopped at Cook's Plants & Vegetables just down the street from CFH and picked up bananas, tomatoes, cucumbers, peaches, sweet potatoes, celery, carrots, and avocados...ALL for just $17! Utilize farmer's markets, CSAs, and family-owned shops like Cook's to help create your meal plans each week...and put a stop to the "Paleo is too expensive" excuses.

Strength: Jerk

Conditioning:
5 min AMRAP
5 Pull-Ups
10 Double-Unders

Wednesday, July 10

7/10/2013

What's your July goal? Set it this week and focus on making it happen before the end of the month.

Strength: Jerk

Conditioning - time for another CrossFit "Girl" Benchmark:
"Grace"
30 Clean & Jerk for time (135/95#)

Monday, June 24

6/24/2013

Please help us send HAPPY BIRTHDAY wishes to Coach Brandi today! Rumor has it Tom is going to coach the 6 a.m. class so she can sleep in today...but she's coaching the other classes and plans to jump into the Met-Con with you guys and gals in the 7 p.m. class.

Strength:
Jerk

Conditioning:
4 Rounds
3 Power Cleans (95/65#)
6 Toes-to-Bar
9 Jumping Lunges
12 Squats

*compare to 6-23-12

Wednesday, June 19

6/19/2013

We have another birthday to celebrate this week - help us send HAPPY BIRTHDAY wishes to one of our recent 101 graduates, Mary Parker!

Don't forget - if you want us to order a specific PROGENEX flavor for you, or you want to try any of their new products, let us know TODAY before we place our next order.

...AND...we just confirmed that you can still sign up for the CSA and have a box of vegetables delivered to CFH each Tuesday night. The great folks at Southland Farms will pro-rate the cost and would love to help more CrossFit Hermitage family members eat local and clean!

Strength:
Jerk

Conditioning:
4 Rounds
15 Push-Ups
15 KB Swings (55/35#)
Rest 1:1

Tuesday, June 11

6/12/2013

KUDOS to these ladies for tackling the "Fired Up 'N Fit" Adventure 5K race in Bell Buckle, TN over the weekend...and we love that they did it while rockin' the CrossFit Hermitage t-shirts, too. They've each come so far since joining the CFH family and we're so proud! Congrats, gals - job well done!

Strength:
Jerk

Conditioning:
5 min AMRAP
5 Burpees
10 UB Wall Ball (20/14#)