SCHEDULE REMINDERS:
We now have a 5 p.m. class on Mondays and Tuesdays.
We are CLOSED Friday, June 7 and Saturday, June 8.
Strength:
Find 1RM Deadlift
Conditioning:
8 min AMRAP
10 Wall Ball (20/14#)
10 Box Jumps (24/20")
10 T2B
You may have seen her around the box a few times, but please help us officially welcome new member (and local hero) Missy Sapp. She's a captain with the Nashville Fire Department. Welcome Missy...and thank you for everything you do at the NFD! SCHEDULE REMINDERS: We now have a 5 p.m. class on Mondays and Tuesdays. We are CLOSED Friday, June 7 and Saturday, June 8. Strength: Find 1RM Deadlift Conditioning: 8 min AMRAP 10 Wall Ball (20/14#) 10 Box Jumps (24/20") 10 T2B We have another birthday to celebrate - HAPPY BIRTHDAY to Darlene Oliver! If you ordered Bison, bring in your coolers and let's settle up this week. Don't forget about PaleoWorks, the veggie CSA, and the meat CSA options to make eating clean and healthy super easy for you! Last reminder - Partner WOD this Saturday, then a going-away shindig for Kelly at "Club O'Charleys"...be there! Strength: OH Squats Conditioning: For time, complete the following 30 Burpees 30 Wall Ball (20/14#) 30 KB Swings (55/35#) 30 Push Press (95/65#) 30 Pull-Ups This is it - the CrossFit Open 13.3 workout has been announced and we're going to tackle it today! It's a great mix of the benchmark "Karen" workout and the benchmark of 30 muscle-ups...with a few double-unders in between. 12 min AMRAP 150 Wall Ball (20/14#) 90 Double-Unders 30 Muscle-Ups
WOW - the community spirit at CrossFit Hermitage came out in full force this weekend. It was amazing to watch all of our competitors pour their hearts into the workout, and we send a huge "thank you" to everyone who helped judge and who stuck around to cheer for your CFH family members. You guys all ROCK! Strength: EMOM for 10 minutes 3 Deadlifts at 80% Conditioning: 8 min AMRAP 10 Wall Ball (20/14#) 10 Box Jumps (24/20") 10 T2B Welcome to Saturday, my hard-working friends. Welcome to Saturday. For time, complete the following in this exact order: 10 Deadlift (275/185#) 15 C2B Pull-Ups 30 Wall Ball (20/14#) 8 Deadlift 12 C2B Pull-Ups 25 Wall Ball 6 Deadlift 10 C2B Pull-Ups 20 Wall Ball 4 Deadlift 8 C2B Pull-Ups 15 Wall Ball 2 Deadlift 6 C2B Pull-Ups 10 Wall Ball
In exactly ONE MONTH, CrossFit HQ will announce the first WOD for the CrossFit Open...and we'll all be just like giddy, nervous little school children for three days until we can complete the WOD that Saturday. If you plan to sign up, click HERE and make that commitment today! Strength: Squat Cleans Conditioning: 12 min AMRAP 5 Power Cleans (135/85#) 10 T2B 15 Wall Ball (20/14#) It's here! It's here! Registration for the CrossFit Open is...well...open! "The Open will put competitors through five workouts over five weeks, starting March 6 and ending April 7. The first workout will be released at 5 p.m. Pacific Time on Wednesday, March 6." We will perform these workouts each Saturday at the box. Please note: if you registered for the 2012 Open, you should enter last year's username and password, and you'll be led through the Open registration process. DO NOT create a new account. Click HERE to get started. How are those January goals coming along? Did you hit yours already? Do you need to practice anything after class tonight? Did you avoid what you promised you would avoid (e.g., soda, sweets, after-dinner snacks)? Let us know! We'll talk about February goals later next week. Strength: Snatch Conditioning: 8 min AMRAP 5 MB Cleans (20/14#) 10 Russian Twists with MB 5 MB Push-Ups 10 Wall Ball Please help us welcome our newest member, Ashton Stowe. She started her CrossFit journey with personal training sessions to get back in the game after an injury, but you've likely seen her in a few group classes recently...and now she's ready to go! Be sure to show her the ropes, welcome her with open arms, and send good vibes for her upcoming softball season. Strength: Overhead Squats Conditioning: 10 Strict Pull-ups 10 Wall Ball (20/14#) 8 Strict Pull-ups 15 Wall Ball 6 Strict Pull-ups 20 Wall Ball 4 Strict Pull-ups 25 Wall Ball 2 Strict Pull-ups 30 Wall Ball "Katrina" 50 Box Jumps (24/20") 50 Burpees 50 Deadlift (~40%) 50 Wall Ball (20/14#) 50 MB Cleans All work - no rest. 3...2...1...GO!
Be sure to join us this Sunday at 11 a.m. for brunch at the box. We have lots of reasons to celebrate...the CFH one-year anniversary, the blessings of the Christmas season, and a number of December birthdays. If you signed up to bring a dish - thank you! We look forward to tasting all the yummy Paleo goodies, so don't forget to bring copies of your delicious recipes along with your dish. To be sure we have enough seating, please BYOchair. Strength: Power Clean + Squat Clean (3-3-3+) Conditioning: 50-35-20 Wall Ball (20/14#) Pull-Ups It's time for another max-effort lift! Come in prepared to hit a new 1RM for your Press...then we'll ratchet things down a notch and de-load the rest of the week. Strength: 1RM Press Conditioning: Complete the following for time 30 Box Jumps (24/20") 30 K2E 30 Wall Ball (20/14#) 30 MB Cleans It's time to get back to work! We only have a 9 a.m. class today, so set those alarm clocks, snap out of that turkey coma, and come in ready to work. "Black Friday" Run 2 large laps (both buildings) 50 Wall Ball (20/14#) 40 Box Jumps (24/20") 30 Push-Ups 20 Pull-Ups 10 V-Ups Run 2 large laps
MEAT CANDY! 'nuff said. Recipe from Everyday Paleo... Dates (it's best with large dates, not the small ones from a bag) Italian sausage Uncured, uncooked bacon strips Cut a slit in the date lengthwise and remove the seed. Form a small sausage ball and wrap the date around it. Tightly wrap the bacon around the date. Place your new meat candy creation in a glass baking dish. Bake 40 min at 375. Strength: Overhead Squat (3-3-3+) Conditioning: 5 Wall Ball (20/14#) 400m Run 10 Wall Ball 200m Run 15 Wall Ball 100m Run 30 Wall Ball 50m Run
It's time for the "Dirty 30" - 300 total reps to attack with an all-in attitude. This workout takes power, endurance, and mental toughness; it's a test of your physical abilities as well as your mental strength. Most people would walk away...but you're not most people...you are a group of CrossFit Hermitage athletes, and YOU are going to fight for it. You'll soar through the box jumps; the kettlebells will be lighter than air; and you'll hit those burpees with purpose. As you lie on the floor post-WOD making sweat angels, take a moment to reflect on your accomplishment. One rep at a time, you're getting stronger, faster, better...you're preparing for whatever life throws your way next. For time: 30 KB Swings (55/35#) 30 Wall Ball (20/14#) 30 Box Jumps (24/20") 30 Hang Power Clean to a Push Press (75/55#) 30 Walking Lunges 30 Push-Ups 30 Knees to Chest 30 KB SDHP (55/35#) 30 Burpees 30 Double-Unders 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 |
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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