 Registration for the May 31 in-house partner competition is NOW OPEN! Pick a partner, come up with a team name, and REGISTER before Friday, May 9. That's three weeks away, which is plenty of time to muster up all the courage you need...so no late entries will be accepted.
Strength: Bear Complex Conditioning/Skill: 3 sets 10 Pistols 3 MUs 10 Candlesticks  Strength:
Press & Push Press Conditioning/Skill: 3 Sets, NFT 10 TALL Box Jumps 10 HSPU 10 Alternating Pistols Whether you competed in the Open or not, you worked through some pretty tough programming and high volume the last 5 weeks...so it's time to REALLY dig in and take care of those hips and shoulders. Be sure you take a moment after each class to go through the movements we have listed on the whiteboard for mobility and stretching. Of course, Epsom salt baths, rejuvenating activities, and a little sunshine does wonders, too!  Don't forget - our "End of the Open" Cookout is tomorrow immediately following the last workout heat! Here's the Facebook Event link. Invite your family, contribute to the food/drink offerings, bring your own chair, and HAVE FUN!
Strength: Deadlifts Conditioning: 4 sets 10 T2B 8 Alternating Pistols/leg 10 Candlesticks *compare to 3-3-14  Happy St. Paddy's Day...we think someone started celebrating a little early! You guys KNOW who this is, right?
Strength / Skill: 3 sets, NFT 5 Wall Walks 10 Hollow Body Rocks 20 DUs Conditioning: 5 sets, each for time 150 Singles 12 Alternating Pistols 12 Pull-ups Rest :90  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  OUR MORNING CLASSES ARE CANCELLED DUE TO EXPECTED ICY ROAD CONDITIONS!
Strength: Deadlift Conditioning: 4 sets: 10 T2B 8 Alternating Pistols/leg 10 Candlesticks  A great quote that goes along with our "be awesome and contribute to the community" philosophy...
"Every single time you do something in the gym, you’re a model for other members. Set a good example and help others follow it. Be a contributor, not a drain; be safe and respectful and courteous. Take a moment and think about what your actions tell everyone around you, and if you like your gym and respect its owners, staff and members, prove it with the way you treat the facility." - Greg Everett Strength: Spend 15:00 working up to today's heavy Snatch Conditioning: 5:00 AMRAP 10 C2B Pull-ups 10 Alternating Pistols 10 HSPU THEN Rest 2:00 THEN 5:00 AMRAP 10 Box Jumps (24/20") 10 Shoulder-to-OH (135/95#)  We've received some pretty positive feedback about the programming changes, so we'll stick with it through the Open before we make any other changes and add even more fun stuff tot he mix. We're really happy you guys are having fun and enjoying the switch-up!
On that note, we apologize that a few classes have run 3-4 minutes over lately as we work through these changes and figure out the right timing of things. We always want to be respectful of your time. Conditioning: 5 Rounds, each for time 200 Singles 12 Alternating Pistols 12 Pull-ups :90 Rest We'll wrap up with Offset Waiter Walks and T2B  Don't forget - "12 Days of Christmas" workout tomorrow, so plan to pair up and stay a little longer than usual. FUN, FUN, FUN!
Strength: Clean & Jerk Conditioning: 8:00 AMRAP 10 Pistols 10 Renegade Rows 50 Singles  HOLIDAY HOURS: Closed 11/28 & 11/29. Please plan appropriately.
Today's WOD - complete the following list for time: 5 Strict Pull-Ups 10 Pistols per leg 20 T2B 30 KB Snatch (55/35#) 40 Push-Ups 50 Lunges 100 Squats *compare to 1-5-13 As always, scaling options and details are on the whiteboard.  Please help us welcome Shelby as the newest member of the CFH family! She's been CrossFitting for a while now, so she was able to jump right in with us. If you haven't seen her in class yet, please introduce yourself and make her feel welcome.
Strength: OH Squats Conditioning: 8 min AMRAP 10 Pistols 10 T2B 10 Push Press (115/75#)  Your Bison orders are almost ready! We picked everything up today and the freezer is full...we just need to inventory what we have so we can separate accordingly. Bring your coolers on Saturday (or anytime next week) to pick up the goods after class.
Don't forget about PaleoWorks, the veggie CSA, and the Grass Fed beef CSA. If you want the easiest, most convenient way to eat clean, you need to call these vendors and get your accounts set up. Strength: Push/Split Jerk Conditioning: 3 Rounds (:40 on / :20 off) ME Pistols ME Sit-Ups ME Push-Ups  We have a new 101 group starting tonight, so please take a moment to say hello to the new folks as you wrap up class.
Also, the next workout for the CrossFit Open will be announced at 7 p.m....and......drumroll......we have someone ready to tackle it shortly after the announcement! Feel free to stick around to cheer, help judge, learn, etc. YAY for Wednesdays (well, the next four anyway)! Strength: Power Clean Conditioning: 5 Rounds 5 Pistols 7 Push/Split Jerks (70%) 15 Pull-Ups  The CrossFit Games season is upon us, and CFHQ has put together a great video training tool to explain judging and movement standards. If you ARE COMPETING in the Open, we highly recommend taking the time to go through this online video/quiz course. No, it's not mandatory. Yes, we will go over the details and explain the movements before each Open WOD...but watching this ahead of time might prevent some of the usual grumpiness around 'no rep' calls. NOTE: there is no discussion around safety, technique, or efficiency in these videos; this is simply to show expected range of motion (also read...don't start using crappy form and use "the video said I could" as an excuse).
If you ARE NOT COMPETING, but want a better understanding of CrossFit movements...or would like to help us judge the competing athletes on Saturdays in March, it would be worth the time and $10 investment. Having more judges on hand will prevent us from running a boatload of heats to get everyone through with only two judges...and we would certainly appreciate the help. If you're interested, click HERE to get started. Strength: Push Jerk Conditioning: 8 min AMRAP 12 Pull-Ups 12 Pistols 12 HR Push-Ups  We've posted this before, but it's worth sharing again. Start your weekend off right by reading through this list and getting in the zone - that necessary frame of mind to tackle your day, your week, your workout, and more. Look for the challenges and find ways to overcome...that's what makes you better!
Speaking of challenges...let's start with this. 5 Strict Pull-Ups 10 Pistols (each leg) 20 T2B 30 one-arm KB Snatches (55/35#) 40 Push-Ups 50 Walking Lunges 100 Squats  This is it! TONIGHT IS YOUR LAST CHANCE TO SIGN UP for Saturday's "Beat the Streets" fundraiser for Steve's Club (to help bring CrossFit to at-risk youth in Nashville). Be sure to put your name on the board or email [email protected] to register. Share this link to spread the word, make a donation, and let us know you're attending. No regular class on Saturday. Fundraiser WOD starts at 10 a.m.
LIFT: Deadlift (5-5-5) MetCon: 8 min AMRAP 10 Pistols 10 Renegade Rows 100 Singles  When attacking your lift tonight, keep in mind that the Push Jerk is an explosive movement. Use the 'dip' to generate power from your hips, let that power move up to your shoulders, and 'punch' the ceiling. As the bar is traveling up, YOUR JOB IS TO GET UNDER THE BAR, landing in a power position.
LIFT: Push Jerk (3-3-3+) MetCon: 3 Rounds (:60 on / :60 off) Max Calorie Row Max Sit-Ups Max Pistols  A huge CONGRATULATIONS goes out to all of our athletes for pushing through the burpee WOD on Saturday. Everyone did a great job and gave more than 100% (with no visits from Pukie the Clown). Those competing in the Open put up some impressive numbers and we couldn't be prouder!
LIFT: Weighted Pull-Ups MetCon: 3 Rounds 10 Pistols 20 Russian Twists 10 Dips |
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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