CrossFit Training for Hermitage, Donelson, and Nashville, TN

Thursday, March 21

3/21/2013

We have another reason to ring that shiny new bell! Ryan Flood got his first muscle-up last night after the CrossFit Open WOD 13.3 was announced. CONGRATS!

Strength:
Push Jerk / Split Jerk

Conditioning:
21-15-9
KB Swings (53/35#)
Wall Ball (20/14#)
Russian Twist

Friday, March 8

3/8/2013

Kudos to Joe Saggio for achieving a ring muscle-up earlier this week! How are your goals coming along? Be sure to set your March goal TODAY and work, work, work to hit that target this month.

Strength:
Back Squats

Conditioning:
Options are clearly given on the whiteboard.
You'll either make up yesterday's WOD, do a little rowing, or knock out those Burpees and snatches.

Thursday, November 29

11/29/2012

Apparently, we already have a few conflicts with 12/15...so how about a celebratory Sunday Brunch on 12/16 instead? (Time TBD). Let's put that on the calendar and plan to share some breakfast AND lunch recipes with each other!

Strength:
Snatch-Grip Deadlift (5-5-5)

Conditioning:
5 Rounds
12 Push Press (70% of Snatch 1RM)
Run 200m
8 Squat Snatch

Check out this great video from Paul Schneider. "This Crossfit inspired piece is an experiment in sound, small moments, dynamic build and human intensity. It's a race against the clock that we all must face, and a reminder to breathe, because you can."

Monday, July 16

7/16/2012

Congrats to Darlene Oliver for reaching her goal of getting 20" box jumps! Speaking of goals, be sure to make your way over to the new Goal Boards by the rowers. Think about what you want to accomplish, write it down, and we'll work on it together.

LIFT: Find your 1RM Clean & Jerk

MetCon: 5 Rounds
3 C&J (60%)
5 Pull-Ups
10 Push-Ups
15 Squats

Monday, December 19

12/20/2011

A little Monday Motivation for everyone…let's hit this week hard and finish strong as we head into Christmas weekend!

LIFT: Deadlift (5-3-1+)

MetCon:
3 rounds
5 DL (225/135)
7 parallette push-ups

Thursday, March 21

Friday, March 8

Thursday, November 29

Monday, July 16

Monday, December 19

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