 "Ask yourself if what you're doing today is getting you closer to where you want to be tomorrow." Let's hit it hard today and start the week off right!
Strength: Snatch Conditioning: 8:00 AMRAP 15 Wall Ball (20/14#) 30 Double-Unders *compare to: 1-6-14  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  Please help us send big HAPPY BIRTHDAY wishes to Darlene Oliver today!
Strength: Heavy Push Jerk / Split Jerk Conditioning: 15:00 AMRAP 10 Wall Ball (20/14#) 20 Box Jumps (24/20") Run 200m  Please help us send HAPPY BIRTHDAY wishes to Michelle Clark today!
Strength: Shoulder-to-Overhead Conditioning: 10:00 AMRAP 5 Deadlifts (225/185#) 10 T2B 15 Wall Ball (20/14#)
 We have another birthday to celebrate...please help us send HAPPY BIRTHDAY wishes to Will Griffith today!
He loves wall ball, right? Strength: Deadlifts Conditioning: 80 Wall Ball for time (20/14#)
For today, we're keeping our focus on the CrossFit Open and getting everyone ready for March. Here we go...
4 rounds for time: 5 Squat Cleans (155/95#) 10 C2B Pull-Ups 20 Double Unders THEN Rest 5:00 THEN 12-9-6 OH Squats (135/75#) C2B Pull-Ups THEN Rest 5:00 THEN 4 rounds for time: 10 Deadlift (155/95#) 20 Wall Ball (20/14#)  OUR 6 A.M. CLASS IS CANCELLED DUE TO EXPECTED ICY ROAD CONDITIONS! We'll check the roads again in the morning and post on our Facebook Page about the 8 a.m. class along with the rest of the day's schedule. Stay tuned...
Strength: Hang Clean & Jerk Conditioning: 6 sets, each for time 20 Double-Unders 15 Wall Ball (20/14#) 10 C2B Pull-ups Rest :60 This is your LAST CHANCE to sign up for the Double-Under seminar...we can only fit a few more people in. If you want to join us from 1 - 3 p.m. on Sunday, February 9 to learn from Molly Metz and her amazing team at JumpNRope, you need to REGISTER TODAY!  It's time to place our next Progenex order! We try to keep the "Recovery" and "More Muscle" products in stock, but if you want a specific flavor...or if you want to try a different product like Flow, Cocoon, or Omega+...just let us know. You can pick it up at at the box in the next week or so.
Strength: Hang Clean + Jerk THEN Ground-to-Overhead Conditioning: EMOM 10:00 Odd minutes = 15 Wall Ball (20/14#) Even minutes = 8 C2B Pull-ups  MORNING CLASSES ARE CANCELLED DUE TO ICY ROAD CONDITIONS! We'll keep an eye on things as the day progresses and post on our Facebook Page about the rest of the day's schedule. Stay tuned...
Start your week off right by reading through this list and getting in the zone - that necessary frame of mind to tackle your day, your week, your workout, and more. Look for the challenges and find ways to overcome...that's what makes you better! Strength: Back Squats Conditioning: 8:00 AMRAP 15 Wall Ball (20/14#) + 30 Double-Unders  Please help us send HAPPY BIRTHDAY wishes to Stacy Crandall today!
TWO REMINDERS:
Strength: OH Squats Conditioning: 3 Rounds 30 Wall Ball (20/14#) 20 Sit-Ups 10 Box Jumps (24/20") Cash-out: Row 1k for time  Heads up...we're doing the super-fantastic "12 Days of Christmas" workout this Saturday! You'll pair up to help each other keep track, and we'll run two heats so please plan to stay just a little longer than usual.
Strength: Overhead Squats Conditioning: 6:00 cap Start with 60 sit-ups, then get as many Wall Ball reps as possible in the remaining time.  Strength: Deadlift
Conditioning: EMOM for 7:00 4 Burpees & 8 Wall Ball (20/14#) THEN 3:00 AMRAP KB Swings (55/35#) Who is interested in participating in a local CrossFit challenge to help the American Red Cross? It's a pretty cool concept, really. Step 1 - let us know you're interested so we can register the gym and be part of the region-wide event. Step 2 - go to a local Red Cross and donate blood between Dec. 20 and Jan. 5 Step 3 - show up here at the box ready to rock on Saturday, January 11 That's it!
 Strength: Push Press
Conditioning: 5 Rounds 10 Wall Ball (20/14#) 10 Parallette Pass-throughs 20 Double-Unders *compare to 4-21-12  THANK YOU, THANK YOU, THANK YOU to every single person who got involved in this year's Barbells for Boobs campaign! TOGETHER, WE SURPASSED OUR GOAL AND RAISED OVER $2,500!
Whether you made a donation, pushed yourself through the workouts, came out to cheer and support us, or wore all the pink material in Nashville...you ROCK! A special thank-you goes to Charlotte Sneed for always, always, always showing up and taking amazing photos of our craziness. You guys are what make our CrossFit Hermitage family so wonderful, and events like this allow us to share that greatness with the world. We are so proud! Strength: Turkish Get-Ups Conditioning: 8:00 AMRAP 2 Wall Ball (20/14#) + 2 Sit-Ups + 2 Tuck Jumps 4 Wall Ball (20/14#) + 4 Sit-Ups + 4 Tuck Jumps 6 Wall Ball (20/14#) + 6 Sit-Ups + 6 Tuck Jumps etc...  Did you set your November goal yet? You MUST have goals to truly succeed...bottom line. Whether your goals are habit based (drink 1G of water each day); skill based (practice pull-ups or DUs or HS after every workout); nutrition related (strict Paleo for 30 days); or something else...you have to set long-term goals, then figure out a few short-term steps that will get you there, then think about what you need to do each month to take those steps. Write your short- and long-term goals on the large boards, and jot down that monthly goal on the board by the water fountain TODAY. Stick to it and you'll be amazed at your progress!
Strength: Turkish Get-Ups Conditioning: 4 Rounds 7 Wall Ball (20/14#) 7 MB Push-Ups 14 Russian Twist with MB  Help us send good mojo to all of our CFH Warriors heading out to tackle the Warrior Dash obstacle course today. You guys are going to ROCK THIS! Regular class at 9 a.m. for the rest of us...
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 *compare to 3-2-13  Be sure to check out the online store for Tennessee Grass Fed Farm in Clarksville, TN. They have tons of options for grass-fed steaks, roasts, ground beef, ribs, bacon, and more! They just announced their bulk beef and bulk pork options are back as well, so stock up for you and your family, or split the bulk order with a CFH friend to save money.
Strength: Push Press Conditioning: 4 Rounds 8 Box Jumps (30/24") 10 Wall Ball (20/14#) 12 Deadlifts (50%)  Let's wrap up the week and head into the weekend with another birthday celebration - HAPPY BIRTHDAY, James Mathias!
Strength: Sumo Deadlift Conditioning: 21-15-9 KB Swings (55/35#) Wall Ball (20/14#) Russian Twists *compare to 3-21-13
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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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