CrossFit Training for Hermitage, Donelson, and Nashville, TN

Thursday, June 19

6/19/2014

Strength:
Push Press + Jerk

Conditioning / Skill work:
Wall Walks, Ring Dips, Pull-ups

Calendar Reminders:
June 21 starts the 2014 "Girls of Summer" season (if you don't know, you should ask around)
July 4 - 8 & 9am classes ONLY
July 5 - CLOSED
July 12 - Glo Run (register under birthdaybash to join the group)

Thursday, May 1

5/1/2014

Strength:
Find 1RM Press/Push Press

Conditioning:
Run 200m
50 Lunges
40 Pull-Ups
30 Push-Ups
20 Front Squats (95/65#)
10 Hang Power Cleans (95/65#)
Run 200m

*compare to 9/6/13
(or previous dates: 7/8/13; 10/6/12; 8/6/12; 2/18/12; 12/17/11)

Thursday, April 3

4/3/2014

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!

Thursday, March 27

3/27/2014

All active members should have received "the survey email" yesterday. Please let us know if you didn't...and please take a moment to complete the survey by this weekend. Thanks!

Strength/Conditioning:
10:00 AMRAP
10 Over-Bar Burpees
8 Push Press (115/75#)
6 V-Ups
4 Jumping Lunges

THEN

3 sets, each for time
10 Squat Cleans (135/95#)
10 Pull-ups
Rest 2:00 between sets

Thursday, March 20

3/20/2014

Don't forget - Central Pike will be closed at the railroad tracks again today! Use an alternate route.

Strength:
Push Press & Push Jerk
AND
Weighted Good Mornings

Conditioning:
3 sets of Superman, Chinese Planks, and Bridge-Ups

Friday, March 14

3/14/2014

Here they are - the newest members of our CFH family!
From left: Scott, Rebecca, Wes, Autumn, Drew, Barbara, and Maritza in front (not pictured: Wendi)

Strength: Press & Push Press

Conditioning: 3 sets, each for time
20 KB Swings (55/35#)
40 Double-Unders
Rest 2:00

Monday, February 24

2/24/2014

Another Monday Motivation for you as we head into the week OF THE CROSSFIT OPEN! Check out the video we posted in October with the full "I am a Champion" speech, too.

"My heart and my mind will carry my body when my limbs are weak."

Strength: Push Press and Split Jerk

Conditioning / Skill Work:
3 sets NFT
3 MUs
5 HS Shoulder Touches
10 T2B

Thursday, January 30

1/30/2014

KUDOS to Shelby for getting her first strict pull-up last night! By the time we heard the screams and caught the video, she had already knocked out about 4 or 5...so she is ROCKIN' this new skill! Be sure to high-five this gal the next time you see her.

Strength & Conditioning:
Push Press + Push Jerk
THEN
Back Squats

Wednesday, January 22

1/22/2014

We're about TWO WEEKS away - Double Under Seminar - Sunday, February 9! We are thrilled to welcome Melly Metz and her awesome company, JumpNRope, to the box...and we know you will have a blast with this hands-on learning experience!

Sunday, February 9, 2014

1:00 - 3:00 p.m.
CrossFit Hermitage

PLEASE REGISTER HERE before it's too late!

Strength:
Press & Push Press

Conditioning:
Back Squats and Skills Practice

Thursday, December 5

12/5/2013

On Monday, we posted a quick shot of the new 'artwork' in the lobby...but it wasn't truly complete until we added the pictures of you guys. Two years ago TODAY, we opened the doors for our very first official CrossFit class...but again, it didn't mean anything until YOU walked through the doors (working out in a big ole warehouse by yourself isn't much fun, trust me). We thank you for trusting us as your coaches, for welcoming and supporting each other, for encouraging and celebrating successes, and for contributing to our CrossFit Hermitage family. YOU are part of something amazing, and we are thrilled to be on this journey with you.

Together, you guys and gals have "officially" lost more than 200 pounds, 100 inches, and 50% body fat - and that's just what we captured during two Paleo challenges this year - WOW! We've seen so many other wonderful transformations over the past year as well...mindset shifts, strength building, increased confidence, healthier living choices, mastering various skills, and even a few fun runs and CrossFit competitions. YOU GUYS ARE ROCK STARS AND WE LOVE YOU ALL!

Strength: Push Press

Conditioning:
5 Rounds
10 MB Cleans (20/14#)
15 KB Swings (55/35#)
*compare to 12-5-11

Tuesday, November 26

11/26/2013

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

If you missed yesterday's Facebook post about the "12 Days of Fitness" challenge, be sure to check it out. Let us know if you have any questions and commit by this weekend if you want to join the fun.

Please help us send big HAPPY BIRTHDAY wishes to LeeJayne (LJ) Stone today!

Strength: Push Press

Conditioning:
"Annie"
50-40-30-20-10
Double Unders
Sit-Ups

*compare to 9-10-13

Monday, November 25

11/25/2013

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

Friday, November 22

11/22/2013

Strength: Push Press

Conditioning: 5 Rounds
10 Wall Ball (20/14#)
10 Parallette Pass-throughs
20 Double-Unders

*compare to 4-21-12

Wednesday, November 13

11/13/2013

We're in the home stretch - the Barbells for Boobs event is THIS SATURDAY! Please, please, please spread the word, make a donation, and show up decked out in all the pink attire you can find!

Strength: Push Press

Conditioning:
4 Rounds
:60 AMRAP Weighted Lunges (35/25# plate)
:60 Rest
:60 AMRAP Russian Twist with plate
:60 Rest

Tuesday, November 5

11/5/2013

All current members should have an email now about the payment processing software. If you don't, please let us know.

Don't forget - the "Aged to Perfection" Masters division competition is this Saturday at CrossFit Talon. Swing by after class to cheer for your CFH family!

Also, BARBELLS FOR BOOBS is Saturday, 11/16...spread the word, make a donation, bring a friend or ten, and wear lots of pink!

Strength: Push Press

Conditioning:
Descending ladder 10-1 of One-arm DB Snatch
After each round, complete 25 DUs and 7 C2B Pull-ups

Monday, October 28

10/28/2013

It's time to make a few changes...so here's our "please pardon our dust while we make improvements" post. This wall is going to look a bit different in the coming days, and we're excited about what lies ahead. It's all good stuff, so please bear with the noise, dust, etc and you'll have something "new and improved" in no time.

Strength: Push Press

Conditioning: Beep Test

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

Wednesday, October 2

10/2/2013

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#)

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

Tuesday, September 10

9/10/2013

Awesome job on your 1RM Cleans yesterday! Everyone hit within 3 pounds of their calculated 1RM, and most of you lifted more than you expected to. It's great to see the progression of everyone focusing on form and technique then actually sticking with it and using it when it's most important!

Strength:
Find 1RM Push Press

Conditioning:
"ANNIE"
50-40-30-20-10
Double-Unders
Sit-Ups

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