 Be sure you scale appropriately this week. Some of the skills should be difficult, but the weights should stay lighter so you can de-load and prepare for next week's Testing Week. Eat well, hydrate, get plenty of rest, and recover properly so you're ready to go!
Strength: Back Squats Conditioning: 4 Rounds 10 Wall Ball (20/14#) 10 Push-Ups *compare to 1-14-14  It's time to place our next order of Progenex products. We have Recovery in stock now, but let us know if you want to order a specific flavor, Muscle, Cocoon, Omega+, or the pre-workout Force. If you don't know about PROGENEX yet, go HERE and click the "learn more" option for each product to see what it can do for your recovery, sleep, performance, and muscle mass. We choose to partner with PROGENEX because we feel strongly about their products and we've seen amazing results produced throughout the CrossFit community.
Today's workout: 5 Rounds (rest 2:00 between rounds) 3:00 AMRAP 3 Power Cleans (135/95#) 6 HR Push-Ups 9 Squats  Don't forget - Central Pike will be closed at the railroad tracks today and tomorrow! Use an alternate route.
Strength: Deadlifts Conditioning: 3:00 AMRAP 6 Thrusters (95/65#) 6 Box Jump Overs (24/20") 6 HR Push-ups THEN Rest 5:00 & Repeat 3:00 AMRAP  It's time for the next CrossFit Open competition weekend! Regular class is still at 9 a.m. where you'll do a workout similar to the one CrossFit HQ released for our CrossFit Open athletes. Competition heats start at 10:00 a.m. so stick around and cheer for your fellow CFH athletes!
Regular Class Workout: 15:00 AMRAP 15 Deadlifts (185/135#) 15 Box Jumps (24/20") 15 Push-Ups Open Competitors, 14.3: 8:00 AMRAP 10 DLs (135/95#) 15 Box Jumps (24/20") 15 DLs (185/135#) 15 Box Jumps (24/20") 20 DLs (225/155#) 15 Box Jumps (24/20") 25 DLs (275/185#) 15 Box Jumps (24/20") 30 DLs (315/205#) 15 Box Jumps (24/20") 35 DLs (365/225#) 15 Box Jumps (24/20") NOTE TO ALL DROP-IN OPEN COMPETITORS: YOU WILL BE PLACED IN THE LAST HEAT, WHICH WILL START AT 11:20 A.M....SHOW UP, WARM UP, PREP, ETC AS YOU PLEASE AND BE READY TO GO AT THAT TIME.
 Please help us send HAPPY BIRTHDAY wishes to Frannie Lewis today!
Strength: Good Mornings Conditioning: 5 Rounds 5 Power Cleans (60%) 10 T2B 15 Push-Ups *compare to 1-7-14 CF OPEN COMPETITORS: work on mobility and movement patterns  Strength: Deadlift
Conditioning: 3 sets NFT 5 Superman :30 Chinese Plank (face up) :30 Chinese Plank (face down) 3 Bridge-Ups THEN 100 Push-ups for time  If you're going to tackle the upcoming "Paleo challenge" (less of a test - more of an educational nutrition window)...be sure you sign up BY THIS THURSDAY! We will send an email this weekend to all participants with details, dates, and a few helpful hints to get started on the right foot.
Strength: We'll start with HSPUs, DUs, and L-sits THEN, we'll go through EMOM of Snatch + OH Squats Conditioning: 6 sets of :30 max HR Push-ups and :30 rest  Take a moment for this quick read about the dangers of sitting. This will hit home with many of you...whether you have a desk job, back pain, tight hips, whatever. Here's part of the problem - let's fix it!
Strength: Cleans Conditioning: 4 Sets (:30 on / :90 off) Max Power Cleans @ 60% THEN 100 Push-ups for time  Strength: Back Squats
Conditioning: 10-9-8-7-6-5-4-3-2-1 HR Push-Ups & Squats Then immediately start 1-2-3-4-5-6-7-8-9-10 Sit-Ups & Jumping Lunges *compare to 3-12-13  Check out the new artwork we put up yesterday! We're starting a 1RM week today, which is always far from easy. Dig deep, visualize your success, and make it happen!
Strength: Bear Complex Conditioning: :60 ME Burpees :60 ME Push-Ups :60 ME Prisoner Squats :60 ME Grasshoppers  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.  Our annual Barbells for Boobs event is THIS SATURDAY and we have only reached about 60% of our fundraising goal! Please spread the word, ask friends and family for donations, and get ready to ROCK the workouts!
Strength: Snatch Conditioning: 8:00 AMRAP 9 Deadlift (155/100#) 12 HR Push-Ups 15 Box Jumps (24/20") (similar to the CF Open 11.2 WOD)  Strength: Bear Complex
Conditioning: 2 Rounds 30 OH plate lunges (45/25#) 30 KB Swings (55/35#) 30 Push-Ups 30 Plate Sit-Ups  Help us send HAPPY BIRTHDAY wishes to Trina DuBose today!
Don't forget - our Halloween WOD and cook out is this Saturday at the box. We'll run one class only, and it starts at 4 p.m. Sign up to bring a dish, grab your costume, and let's get ready to have some fun! Strength: Work up to a 1RM Back Squat Conditioning: 100 Push-Ups for time  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  How are those October goals coming along? Be sure to stick to those good habits, practice those skills, and ask us if you need help.
Strength: Deadlift Conditioning: 10 Rounds 10 Walking Lunges 10 Push-Ups
 Our next CrossFit 101 Class starts in less than one week. Spread the word!
Strength: Hang Power Cleans Conditioning: 10 Rounds 15 Deadlifts (95/65#) 15 Push-Ups |
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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