* CFH *

Saturday, November 30

11/30/2013

 
Picture
You've had plenty of time to rest, carb up, sleep off the alchohol, etc...and now it's time to get back to work!

For time:
(115/75#)
30 OH Squats
30 SDHP
30 Front Squats
30 Press
30 Lateral Hops
30 Floor Press
30 Front Rack Lunges

Saturday, September 7

9/7/2013

 
Picture
For those of you not in class last night, here's the big surprise...we now have LOCKERS for you! Of course, with your new toys come new rules like 'no smelly stuff'...'no food'...'don't leave your shaker bottles in there'...'these are everyone's to share, so no, you may not customize them'...etc. The cubes are still available for your shoes, journals, etc, but if you'd like to bring a lock and secure your valuables while you're in class, go for it (leave it UNLOCKED when you're not here, though).

Don't forget - after class today, head downtown and check out the annual Cumberland River Dragon Boat Festival. Your coaches will be on one of the Nashville Rugby Club boats.

WOD details:
10-8-6-4-2-4-6-8-10
Push Press (115/75#)
SDHP (115/75#)
T2B
Run 100m after each set

*similar to 12-1-12 and 6-8-12


Monday, January 28

1/28/2013

 
Picture
Have you recovered from Saturday's celebration of Barbara's birthday yet?  Well....we have another one to celebrate - HAPPY BIRTHDAY BEV!

How are those January goals coming along?  You only have a few days left to knock them out if you haven't already. Along those lines, if you're interested in the 90-day Paleo Challenge be sure to put your name on the white board and sign up for a weigh-in time. The challenge starts next Monday, 2/4. 

Strength: Press

Conditioning:
3 Rounds
5 SDHP (95/65#)
7 KB Snatch (55/35#)
9 V-Ups

Friday, January 4

1/4/2013

 
Picture
Strength:
Sumo Deadlift High Pull (5x5)

Conditioning:
5 minute cumulative L-sit
3 minute cumulative Handstand Hold
Row 1,000m for time
Your choice of mobility and skill work with remaining time


Saturday, December 1

12/1/2012

 
Picture
Happy Saturday!

10-8-6-4-2-4-6-8-10
Push Press (115/75#)
SDHP (115/75#)
Sit-Ups
Run 100m after each round

Tuesday, November 13

11/13/2012

 
Picture
Cool stuff: the very first picture of our very first official member - Amanda Williams - in her very first CrossFit Hermitage workout.
Not cool: she's leaving us and moving all the way to CA this weekend.  Please mark your calendars and join us at Opry Mills Dave & Busters around 8 p.m. this Saturday, November 17 to help us say goodbye. We hate to see her go, but expect to have one heck of a fun time sending her off!


Strength:
Press Cluster (3-3-3+)

Conditioning:
10 min AMRAP (115/75#)
5 Thrusters
7 Hang Power Cleans
10 SDHP

Saturday, August 4

8/4/2012

 
Picture
Don't forget to join us TONIGHT around 9 p.m. at Cantina Laredo in the Gulch to hang with the Williams!  We'll chat it up and share the love with Brandon before he leaves for California and celebrate Amanda for her recent CrossFit L1 certification.  Good times ahead!





But first...
3 Rounds
15 Wall Ball (20/14#)
15 Box Jumps (24/20")
15 Push Press (95/65#)
15 Sumo Deadlift High Pull (95/65#)
Rest 2:00
Run 3 laps for time

Saturday, July 7

7/7/2012

 
Picture
NEW TIME FOR SATURDAY CLASSES STARTS TODAY!  See you all at 9 a.m.
To beat the heat, we're moving Saturday classes to 9 a.m. (no more 10 a.m. classes) through July and August.  We will revisit the class schedule as September nears.  Spread the word and be sure your CFH workout buddies don't miss out.



21-15-12-9
Push Press (115/85#)
SDHP (115/85#)
Sit-Ups
Pull-Ups

Saturday, June 8

6/8/2012

 
Picture
Ok, we've kept you waiting long enough - it's time to share our exciting news!  We are happy to announce that we are adding a new class time to the schedule.  Some of the 6 p.m. classes are getting pretty full, so we're going to offer 7 p.m. classes on Monday, Tuesday, and Thursday each week starting Monday, June 18.

Don't worry, we're not going to ask you to commit to a specific class or sign-up online.  We're simply making this change to spread things out and alleviate some of the pressure in the 6 p.m. class.  Enjoy!

Oh yeah...we have more exciting news to share...maybe one day next week?

10-8-6-4-2-4-6-8-10
Push Press (95/65#)
Sumo Deadlift High Pull (95/65#)
Sit-Ups

Tuesday, May 15

5/15/2012

 
Picture
Ever wonder how fresh your 'fresh vegetables' are?  According to the Institute of Food Research, Carrots lose 10% of their nutrients 9-10 days 'farm to table'; broccoli and cauliflower lose 15% of their nutrients 6-16 days 'farm to table'.  Your best bet?  Buy local, hit the Farmer's Market each weekend for in-season veggies, and cook those frozen veggies by steam or microwave (boiling can cause loss of water-soluble vitamins such as Vitamin B and C).


LIFT: Sumo Deadlift High Pull (5-5-5+)

MetCon:
3 Rounds
12 Wall Ball (20/14#)
12 MB Push-Ups (inverted for blue)

Tuesday, April 24

4/24/2012

 
Picture
It's heeeeeeerrrreeee!  We're picking up the Bison meat today and will have it at the gym tonight for those of you who expressed interest.  Bring a cooler with you and we'll settle up after class.  We also have a few Paleo-friendly bison recipes to share...YUM!


LIFT: Deadlift (5-5-5+)


MetCon:
3 Rounds
10 SDHP (95/65#)
5 Six-foot Broad Jumps
20 Walking Lunges

Wednesday, March 7

3/7/2012

 
Picture
Congratulations to Heidi Jenks for graduating from our CrossFit 101 class!  She'll move into the group class later this week, so be sure to introduce yourself and give her a warm welcome.  FYI - her hubby is hot on the trail and plans to graduate later this week as well.  Stay tuned...

LIFT: Sumo Deadlift High Pull (3-3-3+)


MetCon:
21 Push Press
9 SDHP
100 Singles
15 Push Press
15 SDHP
100 Singles
9 Push Press
21 SDHP
100 Singles

Saturday, February 11

2/11/2012

 
Picture
What's that?  We have another birthday to celebrate?  OK - let's do it!  Happy Birthday Mr. Jonathan Pledger!  Here's your WOD:

20 Thrusters
20 SDHP
20 Push Press
20 Overhead Squats
20 Front Squats
...AND at the top of each minute, give us 3 burpees
There's a 15-minute cap on this workout.

Monday, January 23

1/23/2012

 
Picture
You all did a great job pushing each other last week, and it was wonderful to see everyone give MAX EFFORT!  This is a de-load week, so take the opportunity to really focus on technique.  It will pay off when we hit our next max effort week.

LIFT: Sumo Deadlift High Pull (5-5-5)



MetCon: 5 Rounds
10 SDHP (95/65)
10 Box Jumps (20")

As always, scaled options are on the board.

Thursday, January 5

1/5/2012

 
Now this man has some spring in his step!  Ready...set...GO!

LIFT: Power Clean 5-5-5

MetCon:
3 rounds
1 min AMRAP WB (14/12)
Rest 1 min.
1 min AMRAP SDHP (75/45)
Rest 1 min.
1 min AMRAP Box Jumps (24/20")
Rest 1 min.
    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.

    Archives

    January 2018
    December 2017
    November 2017
    October 2017
    September 2017
    August 2017
    July 2017
    June 2017
    May 2017
    April 2017
    March 2017
    February 2017
    January 2017
    December 2016
    November 2016
    October 2016
    September 2016
    August 2016
    July 2016
    June 2016
    May 2016
    April 2016
    March 2016
    February 2016
    January 2016
    December 2015
    November 2015
    October 2015
    September 2015
    August 2015
    July 2015
    June 2015
    May 2015
    April 2015
    March 2015
    February 2015
    January 2015
    December 2014
    November 2014
    October 2014
    September 2014
    August 2014
    July 2014
    June 2014
    May 2014
    April 2014
    March 2014
    February 2014
    January 2014
    December 2013
    November 2013
    October 2013
    September 2013
    August 2013
    July 2013
    June 2013
    May 2013
    April 2013
    March 2013
    February 2013
    January 2013
    December 2012
    November 2012
    October 2012
    September 2012
    August 2012
    July 2012
    June 2012
    May 2012
    April 2012
    March 2012
    February 2012
    January 2012
    December 2011
    November 2011

    Categories

    All
    12 Days Of Christmas
    1RM
    20 Rep Back Squat
    20rep Back Squat006747d1ac
    3 Amigos
    3RM
    "Annie"
    Ascending Ladder
    Back Extensions
    Back Extensions
    Back Squats.
    Back Squats.
    Ball Slams
    Barbaraa6e9256c04
    Barbell Lunges
    Barbell Roll Outs
    Barbell Roll-Outs
    Barbell Rollouts24cdf8dd1f
    Barbell Roll Outs5b2f4a0a96
    Barbells For Boobs
    Barbell Step Ups
    Barbell Step-Ups
    Bar Facing Burpees
    Bar-Facing Burpees
    Bar Hold
    Bear Complex
    Bear Complex
    Beep Test
    Benchmark
    Benchmark Wod
    Birthday Wods
    Black Friday
    Box Jumps
    Box Jumps
    Box Step Ups
    Box Step-Ups
    Bridge Up
    Broad Jumps
    Bulgarian Split Squat
    Bulgarian Split Squats
    Burgener Total
    Burpee Box Jumps
    Burpees
    Burpee Wall Ball
    C2B Pull Ups
    C2B Pull-Ups
    Candlestick
    Cf Games Wod
    Cf Open
    "Chelsea"
    Chest To Bar Pull Ups
    Chest-to-Bar Pull Ups
    Chest-to-Bar Pull-ups
    Chinese Plank
    Chin-Over-Bar Hold
    Chin Ups
    Chin-Ups
    "Cindy"
    Clean
    Clean & Jerk
    Clean & Jerk
    Cleans
    Coconut Oil
    Db Cleans
    Db High Pulls
    Db Press
    Db Snatch
    Db Snatch
    Db Thrusters
    Db Thrusters
    Deadlift
    Dips
    Dip Squat
    "Dirty 30"
    Double Unders
    Double-Unders
    Emom
    Fat Loss 101
    Fight Gone Bad
    Floor Press
    Floor Press
    Flutter Kicks
    "Fran"
    Front Rack Lunges
    Front Squat
    Front Squats
    Fundraiser
    Ghd
    Gladiators
    Goblet Squats
    Good Mornings
    Grasshoppers
    Ground To OH
    Ground To OH
    Ground To Overhead
    Ground-to-Overhead
    Haka
    Handstand
    Hand Stand
    Handstand Hold
    Handstand Push Ups
    Handstand Push-Ups
    Handstand Push-ups
    Hang Power Cleans
    Hang Power Snatch
    Hang Squat Clean
    Hang Squat Snatch
    "Helen"
    Hero Wods
    Hollow Body
    HSPU
    Inclement Weather
    Jerk
    Joe
    Jumping Jacks
    Jumping Lunges
    Jumping Lunges
    Jumping Squats
    Jump Lunges
    Jump Rope
    "Katrina"
    KB
    Kb Press
    Kb Sdhp
    Kb Snatch
    KB Swings
    KB Swings
    Kb Weighted Lunges
    Kb Windmill
    Kb Windmills
    Kettlebell
    Knees To Chest
    Knees To Elbows
    Lateral Burpees
    Lateral Hops
    L Sit
    L-sit
    L Sits
    L-sits
    Lucky Number 7
    Lunges
    Man Makers
    Mb Cleans
    Mb Push Ups
    MB Push-Ups
    Mobility
    Monkey Bars
    Mountain Climbers
    Muscle Ups
    OH Lunges
    Oh Lunges
    Oh Run
    OH Squats
    Oh-squats
    Over Bar Burpees
    Overbar Burpees5cd38e37b3
    Overhead Squat
    Paleo Challenge
    Parallette Pass Throughs
    Parallette Passthroughs11eba561d7
    Parallette Passthroughs23a08bde34
    Parallette Passthroughsb4a1932e0b
    Parallette Push Ups
    Partner Wod
    Pause Back Squats
    Pause Front Squats
    Pistols
    Plank
    Plyo Push Ups
    Plyo Pushups0bc28ab579
    Power Clean
    Power Cleans
    Power-cleans
    Power-cleans
    Power Snatch
    Press
    Press Cluster
    Prisoner Squats
    Progenex
    Pull Ups
    Pull-ups
    Pullups0b8dcc7230
    Pullupsb2ab71d366
    Push Jerk
    Push Press
    Push Ups
    Push-ups
    Push-ups1fa698d4a2
    Pushupsbccf90ff47
    Pushupsc051065ac7
    RDL
    Recipes
    Renegade Row
    Renegade Rows
    Ring Dips
    Ring Push Ups
    Ring Pushupsa724dea93a
    Ring Rows
    Rings
    Row
    Run
    Running Clock
    Russian Sit Ups
    Russian Situps69ab4ab6ea
    Russian Twists
    Sally
    Sandbag
    Scaling
    Sdhp
    Shoulder Press
    Shoulder To Overhead
    Shuttle Runs
    Sit Ups
    Situps2e7ad91242
    Situps4d133c93cd
    Situpse5ad0a4840
    Snatch
    Snatchgrip Deadliftb5d121f101
    Snatch Grip Push Press
    Snatchgrip Push Press76ffbae8f4
    Sots Press
    Special Wod
    Split Jerk
    Sprint
    Sprints
    Squat
    Squat Bar Hops
    Squat Cleans
    Squat Hold
    Squat Jumps
    Squats
    Squat Snatch Press
    Sumo Deadlift
    Sumo Deadlift High Pull
    Superman
    T2B
    Tabata
    Thruster
    Thrusters
    Tire Work
    Toes To Bar
    Travel Wods
    T Shirts
    Tshirtsa4dc03d023
    Tuck Jumps
    Tuck-jumps
    Turkish Get Up
    Turkish Getup31479ea4d3
    Turkish Get Ups
    Turkish Getupsd1dae8e664
    Updowns2f62254872
    Up The Ladder
    Video
    V Ups
    Vupsa90a9cc3e9
    Vupscddef2b855
    Waiter Walks
    Walking Lunges
    Wall Ball
    Wall-ball
    Wall Ball Sit Ups
    Wall Ball Situps256576e63e
    Wall Climbs
    Weighted Lunges
    Weighted Overhead Lunges
    Weighted Pullupsedffda19a6
    Weighted Pullupsf46fbcf00a
    Weighted Pushupsaf97ba56be
    Weighted Run

    RSS Feed