CrossFit Training for Hermitage, Donelson, and Nashville, TN

Thursday, October 31

10/31/2013

HAPPY HALLOWEEN, everyone! The pictures from our Halloween WOD and cookout are now posted, so you can check them out HERE.

Please note, there is NO 7 P.M. CLASS TONIGHT.

Strength: Turkish Get-Ups

Conditioning:
3 Rounds
5 K2E
12 Ring Push-Ups

*compare to 1-12-12

Friday, October 18

10/18/2013

Please help us welcome our newest member of the CFH family, John Riddle. He came to us as a CrossFitter, so you may have already seen him around the box knocking out a few workouts. Be sure to introduce yourself and make him feel welcome!

Strength: Press

Conditioning:
8 min AMRAP
10 Push Press (115/75#)
10 Box Jumps (24/20")
10 K2E
*compare to 11-6-12

Thursday, September 19

9/19/2013

Please help us welcome our three newest members of the CFH family. These ladies just finished the 101 program, and are ready to join the group classes...and two of them signed up for the Paleo Challenge as well! From left: Erin, Jennifer, and Pam

Strength:
RDLs

Conditioning:
3 Rounds
5 K2E
10 Ring Push-Ups
15 Push Press

Monday, November 26

11/26/2012

It's time for another max-effort lift! Come in prepared to hit a new 1RM for your Press...then we'll ratchet things down a notch and de-load the rest of the week.

Strength:
1RM Press

Conditioning:
Complete the following for time
30 Box Jumps (24/20")
30 K2E
30 Wall Ball (20/14#)
30 MB Cleans

Saturday, November 17

11/17/2012

CONGRATULATIONS to our newest graduates of the CrossFit Hermitage 101 program! Please extend a warm welcome to these guys as they move into the group classes next week. Pictured from left to right: Zack, Erica, Neal, Homer, and Cody (not pictured: Josh).

Be sure to join us tonight (8 p.m. at Opry Mills Dave & Busters) as we bid a fond farewell to our good friend and very first official member of CrossFit Hermitage - Amanda Williams. To wish her luck in her new adventures, let's all tackle "Lucky Number 7" today.

Lucky Number 7
7 Rounds for Time:
7 HSPU
7 Thrusters (95/65#)
7 K2E
7 Power Cleans (95/65#)
7 Burpees
7 KB Swings (55/35#)
7 Pull-Ups

Tuesday, November 6

11/6/2012

A new way to look at things...learn to love your fears and use them to become better.

Strength:
Press (5-5-5+)

Conditioning:
8 min AMRAP
10 Push Press (95/65#)
10 Box Jumps (24/20")
10 K2E

Friday, May 25

5/25/2012

LIFT: Deadlift (5-5-5+)

MetCon:
18-15-12-9-6-3
K2E
DL (225/135#)
WB (20/14#)

We will be closed Saturday and Monday for Memorial Day. Normal classes will resume on Tuesday, May 29. Let's see how creative you get with your at-home or travel WODs over the next few days. Post what you did on our Facebook page and let us know you're sticking with it!

Don't forget to email us in the next few days if you want to participate in the Paleo Challenge. The fun starts June 1 - details are in yesterday's blog.

Tuesday, May 22

5/22/2012

Plenty of studies have found that the food you eat shortly after waking determines how you'll burn (or store) body fat throughout the day. Along with your protein (you should try to get about 30g of protein within 30 minutes of waking), consuming coconut oil is a great way to start the day. Unlike some of our other healthy fat options that digest slowly, coconut oil enters your bloodstream almost immediately and prompts your body to release fat-burning enzymes. Try adding it to your morning coffee (and kick that splenda to the curb); use a spoonful in a skillet for scrambled eggs; or melt a little and put it in your morning protein drink. Be careful not to overdo it, though!

LIFT: Barbell Lunges (5-5-5 each leg)

MetCon:
12 min AMRAP
3 HSPU
6 Jumping Lunges
9 K2E

Thursday, January 12

1/12/2012

CONGRATULATIONS to Jonathan Pledger for graduating from our CrossFit 101 class last night! Be sure to say hello to the big guy in the group class soon...and just so you know, his friends call him Pledger.

LIFT: Front Squat 3-3-3

MetCon:
3 Rounds
5 K2E
12 Ring Push Ups