CrossFit Training for Hermitage, Donelson, and Nashville, TN

Thursday, May 22

5/22/2014

Today's Hero WOD was created to honor USAF SSgt Timothy P. Davis, 28, who was killed on February 20, 2009 while supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and then one-year old son, T.J.

Strength: Turkish Get Ups

Conditioning:
"DT"
5 Rounds (155/105#)
12 Deadlift
9 Hang Power Cleans
6 Push Jerk

*compare to 5-7-13

Thursday, September 12

9/12/2013

Please help us welcome the newest graduates of our 101 program. From left: Misty, Lindsey, Lyndi, Dave, Frannie, Missy, Pugsley, & Deb.

These guys and gals are the inaugural mid-morning class, and those new class additions to the schedule start Monday. We're adding 8 a.m. classes on Mon, Wed, Fri and 9 a.m. classes on Tues, Thurs. Come join us!

Strength: Find 1RM Turkish Get-Up

Conditioning:
5 min AMRAP
5 Box Jumps (30/24")
10 Ring Push-Ups
15 KB Swings (55/35#)

Thursday, August 29

8/29/2013

Follow us on Twitter: @CFHermitage
We're adding mid-morning classes to the schedule soon, and we'll have two options for the September 101 class. Check out the Start Here page and help us spread the word.
"Hotshots 19" workout this Saturday at 9 a.m. to honor the fallen firefighters in AZ. Details and donations here: https://hotshots19.crossfit.com/
We have only ONE CLASS on Monday, September 2 at 10 a.m. with the Labor Day cookout immediately following.

Strength:
Turkish Get-Ups

Conditioning:
6:00 ladder of Squats, Sit-Ups, and Push-ups
(1 of each, then 2 of each, then 3 of each, etc for 6:00)

Wednesday, August 14

8/14/2013

Strength:
Turkish Get Ups

Conditioning:
EMOM for 11 minutes
Run 150m
*compare to 11-2-12

For your calendar...

The Reebok "Friends and Family Event" where you get 40% off (including ALL of their CrossFit items, even Oly shoes) runs TODAY through Sunday, 8/18.
CFH is registered and ready to go for this year's nation-wide LuRong Living Paleo Challenge. YOUR registration opens Friday, 8/16 and the challenge begins Monday, 9/16.
On Monday, 9/2, we will have one class only at 10 a.m. with a fun Labor Day cookout immediately following. Sign up on the whiteboard, please.
We love staying involved with the Nashville Rugby Club through various events throughout the year...and this is a fun one! After class on Saturday, 9/7, head downtown and check out the annual Cumberland River Dragon Boat Festival. Your coaches may or may not be on one of the boats. :-)
"The Original Mud Run" has a 5K and a 10K option, and will be held in Franklin, TN on Saturday, 9/28.
This year's Warrior Dash is Saturday, 10/5 and a number of our CFH athletes are already signed up for the 11 a.m. heat. Save money by registering before September 4!
Scary Strong Games - Registration is now open; event is October 19-20
Barbells for Boobs at CFH - October 26 (details coming soon)
Halloween WOD at CFH - Thursday, October 31

Thursday, August 8

8/8/2013

If the weather holds, we plan to get the tires out this Saturday - choose your workout gear accordingly (you WILL get dirty). We also need to update the main image on our CFH Facebook page...maybe that's a good time to capture a group photo?!?

Don't forget to set your August goal this week - everyone needs to create a plan for success and start putting it into action!

Strength: Turkish Get-Up

Conditioning:
5 Rounds of :60 on / :60 off
25 heavy KB swings
Post WOD 10-burpee penalty for non-finished rounds
*compare to 10-31-12 or 6-1-12

Wednesday, March 27

3/27/2013

Our friend with the Bison farm informed us that's it almost time to harvest another crop....which means MEAT! Let us know if you're interested in going in as a group again this year on a full or half bison - we'll have a sign-up sheet on the front table.

Strength:
Turkish Get-Ups

Conditioning:
8 min AMRAP
30 Bar-Facing Burpees
20 OH Squats (115/75#)
15 Dips
10 Pull-Ups

Monday, March 4

3/4/2013

It's the beginning of a new month, and you know what that means...goals, goals, goals! Set your one, small, achievable goal for March and let us know what it is before Friday. Don't forget about your January and February goals, though - be sure to keep practicing those skills, stick with your newly created good habits, and continue to avoid those old habits you've already broken.

Strength:
Turkish Get-Ups

Skill:
Overhead Squats

Conditioning:
Tabata Grasshoppers

Friday, February 1

2/1/2013

INCLEMENT WEATHER REMINDER: As most of you know, the chance of rain, sleet, or snow in Nashville simply freaks people out. Never mind Snowbird or school closings; we will stick to our normal schedule of classes unless the specific roads to the gym are icy and unsafe. If we need to cancel a morning class, we will post here and on Facebook no later than 10 p.m. the night before (so far, so good for 2/1). If we need to cancel an evening class, we will post here and on Facebook no later than 4:30 p.m. the day of. We don't anticipate this happening, but in the case of a true weather emergency where drastic changes occur overnight and we truly can't get out of our neighborhood in the morning to get to the gym, we will post as SOON as we know plans need to change.

Strength:
Turkish Get-Ups

Conditioning:
EMOM for 10:00
3 Touch-and-Go Power Cleans (70%)
5 Squat Jumps

NOTE: If you're coming in for tomorrow's WOD, you will not complete today's Met-Con; you will work on mobility instead.

Monday, October 29

10/29/2012

THANK YOU to each of you who contributed to our "Barbells for Boobs" fundraiser, brought friends and family to the event, and suffered through TWO back-to-back CrossFit benchmark workouts to show your support (don't forget to compare your Helen time to 8/28/12). Take a peek at the photos HERE. Together, we raised almost $1,700 for this very worthy cause...and we couldn't be more proud of our CFH family. We are truly blessed to have such generous people in our lives.

Don't forget: costume WOD on Wednesday night. Burpee penalty applies, so get creative and be sure you can workout in your chosen attire.

Today starts a de-load week so we're going to take a step back and really focus on form and skill over the next five days.

Strength:
Turkish Get-Ups

Conditioning (in any order):
Row 1k for time
5x5 TALL Box Jumps NFT