CrossFit Training for Hermitage, Donelson, and Nashville, TN

Friday, September 30

9/30/2016

Kick-off Event. The 6 week journey to a happier, fitter, healthier you. Graduation Day.

It’s our Proven Results System that’s guaranteed to finally deliver you the results you’ve been searching for.

But did you know that our 6-week BootCamp 615 program is actually just the start of the healthiest chapter of your life?

The tools we teach in every single session of BootCamp 615 are all designed for a reason. As Coaches, we educate your mind and body, because we’ve found that this approach creates the most solid foundation for ongoing success.

After you’ve graduated from Bootcamp 615, you’ll see that our lifestyle coaching tips have helped you balance your work/life schedule with ease.

After you’ve graduated from Bootcamp 615, you'll see your kids with better exercise habits because they see YOU with better exercise habits!

Other common side effects of Bootcamp 615 include having more energy at work, haivng a more optimistic frame of mind, and actually looking forward to working out!

But with all of these positive areas now helping you live the life you want, the biggest question is...why would you ever go back?

That’s why we have our CrossFit program - it’s designed to pick up exactly where Bootcamp 615 leaves off, and gives you MORE of what you LOVED in those amazing 6 weeks.

I mean, just think...if we have that much fun in 6 weeks...imagine the stories we’ll have in 6 months!

We want to help you start your journey TODAY. We want to help you continue your journey for years to come. It's time to join the #bestcommunityonthefreakingplanet, work with our awesome coaches, and create your own success story & it all starts with this next click www.BootCamp615.com or phone call 615-496-4080.

Today's CrossFit Workout
Strength/Skill: Pose running drills

Conditioning:
20:00 AMRAP
Run 400m
12 KB Swings (55/35#)
5 Strict Pull-ups
Rest :90

Thursday, September 29

9/29/2016

Oh, this old thing? It's just a KICK-A33 video one of our new business friends threw together on Saturday. At CrossFit Hermitage, we have FUN! We lift, run, jump, push, pull, throw, climb, and other fun stuff...all in the name of living happier, healthier lives.

Strength:
Floor Press

Conditioning:
4 Rounds
21 HRPU
18 V-ups
15 DB Thrusters

Wednesday, September 28

9/28/2016

Big congrats and best wishes go out to two of our athletes, Holland and Jared Gray. This amazing couple tied the knot this weekend at a wonderful ceremony & they're enjoying a fun-in-the-sun honeymoon right now. Thank you for sharing your special day with some of your CFH family!

Strength: Back Squats

Conditioning:
Rope climbs, hollow rock, and lunges

Tuesday, September 27

9/27/2016

I had a few *really good* phone calls yesterday with some of our future boot campers and I want to share some nuggets from those chats. I love it when you guys dig in and want to know exactly what goes on at OUR bootcamp, because it IS different from the "typical bootcamp" that you may be familiar with. I also understand it can be pretty intimidating wondering what’s 'behind the scenes' at this award-winning place in Hermitage. So...here goes...BootCamp 615 includes:

-6 weeks of physical training, built around making your mind & body strong!
-3 sessions per week, jam-packed with 60 minutes of education + nutrition + lifestyle coaching + workouts designed for your level of fitness.
-your graduation towards a healthier lifestyle and stronger body
-and the RESULTS that you deserve!

One of the biggest questions I get is "do I have to be in shape to get started?" or "what does everyone else in the group look like?" I promise you that we have people of ALL ages, sizes, physical backgrounds, and fitness levels come through our doors. Of course, people will finish the program in great shape, but OUR JOB is to educate and support you through the program to get you to that point!

If you're ready for the next step, it’s just $49 to reserve your spot and see if this program is right for you.

615-496-4080
We’ve already got the first handful of people set up and ready to go for October 8...hope you can join them!

---> www.BootCamp615.com <---

Today's Class Workout:
Strength: Push Press

Conditioning:
8:00 "Up the Ladder"
Power Clean
Front Squat
Push Jerk
*Weights, rules, details, etc are on the whiteboard

Monday, September 26

9/25/2016

We want to THANK YOU ALL again for voting for CrossFit Hermitage as "BEST GYM" during this year's Toast of Music City readership poll. Sadly, we didn't hit the #threepeat we were hoping to achieve with that number one spot...but we DID take home 2nd place this year. It took a multi-location franchise gym with FIVE of their locations to beat little 'ole us...so we are THRILLED!

We LOVE that you guys are so passionate about your CFH family and we're humbled that so many of you voted to put us in the running again this year - that just means the world to us. Big hugs, much love, and huge thanks!

Today's Workout:

Strength: Deadlift

Conditioning:
5 Rounds
10 Box Jumps
20 MB Twist
30 DUs

Saturday, September 24

9/23/2016

Say hello to our newest CFH family members! Marnie & Susan just graduated our 101 class and they're both jumping into regular classes soon. Welcome, ladies!

Get ready for more fun in the sun today...we'll be outside with the tires & sledgehammers!
6 Rounds
5 Tire Flips
10 Tire Jumps
15 Sledgehammer Strikes
Run 400m

Friday, September 23

9/23/2016

Registration is now OPEN for our BootCamp 615 program starting on October 8!

Now if you’re someone who wants to
-lose weight
-feel great
-be supported
-learn more about fitness
-and look AMAZING
then give me a call at 615-496-4080 and we’ll see if our program is right for you!
Each of our BootCamp 615 programs are capped for smaller & more personal interactions, so if you want to find out more...give me a buzz or post a comment on our Facebook Page and we'll chat!

---> www.BootCamp615.com <---

Today's CrossFit Workout:
Strength: Floor Press

Conditioning:
5 Rounds:
5 Power Cleans (135/95#)
10 Front-rack Reverse Lunges
15 Over-bar Burpees
*compare to 12-17-14

Thursday, September 22

9/22/2016

One of our athletes posted this on Facebook recently - WOW! This represents what he used to drink in a year, and now he's DONE. Hasn't had a soda since June and he's not going back. WOO HOO!

Strength: Back Squat

Conditioning:
KB step ups, Wall Ball, and KB Swings

Wednesday, September 21

9/21/2016

You are capable of making the changes you want, once you believe you can.

Call to see how we can help YOU reach your goals!
615-496-4080 | www.BootCamp615.com

Strength: Push Press

Conditioning:
"ANNIE"
50-40-30-20-10
DU
Sit-ups
*compare to 5-26-16

Tuesday, September 20

9/20/2016

Coach Brandi is here to answer your questions about BootCamp 615...then help you reach your goals!

Registration is open now and spots are always limited...so check it out!
www.BootCamp615.com

Today's Workout:
Strength: Deadlift
Conditioning: "Sally" Back Squat & "Sally" Press
*compare to 2-22-16

Monday, September 19

9/19/2016

BIG CONGRATS to all these CFH athletes who traveled down and CRUSHED their workouts in the Two-to-Tango competition this past weekend! Tons of hard work, some first-time memories, and loads of fun...as always!

From left: Holland, Gabby, Kayleigh, Kalen, Kat, Autumn, Leigh, and Heidi. Front row: Justin, Jay, Jim

Along those lines, today's workout is a PARTNER WORKOUT!
3 rounds
:60 ME Wall Ball
:60 REST
:60 ME Push-ups
:60 REST
:60 ME Box Jumps
:60 REST
:60 ME KB Swings
:60 REST
:60 ME Sit-ups
:60 REST
*compare to 11-7-15; 8-13-15; 2-4-15; 6-18-14

Saturday, September 17

9/17/2016

It's been a while since we've held a "Strongman Saturday"...so let's get the big toys out & have a little fun.

Max Yoke Walk
Max Farmer Carry
Max Wall Sit
Max Plank Hold
Row 1K for time
WHEW!

Friday, September 16

9/16/2016

LAST CALL - if you want your kids to be active, learn teamwork, practice respect, increase their listening skills, AND improve their health....then you do NOT want to miss this opportunity! This is the last 6-week program we'll offer in 2016, so hop on that registration TODAY to be sure they have a spot in class:
www.CrossFitHermitage.com/kids

Strength: Pause Front Squats

Conditioning:
18-12-6
Thrusters
T2B
Dips

Thursday, September 15

9/15/2016

Listen up! Coach Brandi has a few words about that next 'game plan' you're creating....why you're GOING TO FAIL...and what you can do to avoid such fate. All said with love, of course. ;-)

Strength: Clean & Jerk

Conditioning:
10:00 AMRAP
5 Power Cleans (165/115#)
4 KB Snatch
3 Pull-ups
2 Over-bar Burpees

Wednesday, September 14

9/14/2016

If you want your kids to be active, learn teamwork, practice respect, increase their listening skills, AND improve their health....then you do NOT want to miss this opportunity! Next week starts the last 6-week program we'll offer in 2016, so hop on that registration TODAY to be sure they have a spot in class:
www.CrossFitHermitage.com/kids

Strength: Floor Press

Conditioning: KB Step-ups, Lunges, Plank Series

Tuesday, September 13

9/12/2016

3 Cs: How Dr. Autumn Blackburn went from Cheerleader to Couch Potato to CrossFitter!

Autumn was a competitive high school and college cheerleader with terrible eating habits, like so many other young ladies out there. Her idea of being healthy was drinking Diet Coke and popping diet pills, no joke. After her cheerleading days came to an end, she gained about 40 pounds as she moved into 'adult life' (sound familiar?).

After undergrad, she decided to really take control of her health AND jump into action helping others by attending Palmer College of Chiropractic. While there, she learned a lot about eating *real food* and she finally understood *true health*...but she was still missing a piece of the puzzle...an intelligent exercise routine.

At the time, she walked 4-7 miles/day and although she lost some weight, she was also losing muscle, driving her poor body into the ground, depleting her energy, and feeling sick all the time. During that time (2011), she fractured her leg and badly injured her knee. In fact, she had an orthopedic doctor tell her that she would never be able to jump, run on uneven surfaces, squat, lunge, etc....so she babied her knee for years...UNTIL NOW!

Autumn's training at CrossFit Hermitage has taught her how to dial in the nutrition info she learned in college, drop body fat & change her body composition, safely build her strength, and made her knee FINALLY feel strong again! She has now checked Tough Mudder off her bucket list; hit a 250# back squat; and competed in a number of in-house and local CrossFit competitions.

In her own words: "I'm so glad I found a workout program I WANT to attend and I've stuck to for years now. I love the fact that as a chiropractor I can appreciate how CrossFit Hermitage improves people's functionality and helps everyone gain strength & prevent injuries. After my competitive cheerleading days ended, I had given up on ever being 'fit' again and I actually used to joke that I 'peaked' back in college. Now I can confidently say I'm on my way to being in the best shape of my life."

Our next BOOTCAMP 615 program starts with our kick-off event on Saturday, Oct. 8.
---> REGISTER TODAY to save your spot! www.BootCamp615.com <---

To learn more about Dr. Autumn Blackburn and the chiropractic care she provides, check out http://www.ExploreChiro.com

Today's CrossFit Workout:

Strength: Back Squat

Conditioning / Skill: "Bar Hold" (115/75#)
*Compare to 5-3-16

Monday, September 12

9/12/2016

Strength: Snatch + OH Squats

Conditioning:
12:00 AMRAP
3 Pull-ups
6 OH Squats (115/75#)
9 KB Swings
*compare to 12-3-14

Saturday, September 10

9/10/2016

On September 11, 2001, the United States was brutally attacked. Today, we pay tribute to those whose lives were taken from us too soon; we honor those police officers and firefighters who fought to protect us; and we remember as a way to remain united as a nation.

9/11 Tribute WOD
2001m Row or 2001m Run (1.25 miles)
11 Box Jumps (30/24″)
11 Thrusters (125/85#)
11 Burpee Chest to Bar Pull-ups
11 Power Cleans (170/120#)
11 HSPUs
11 KB Swings (55/35#)
11 T2B
11 Deadlifts (170/120#)
11 Push Jerks (110/75#)
2001m Row or 2001m Run (alternate from your starting option)

This workout symbolizes the events that unfolded on September 11, 2001 in its design.
The date and year are represented by the row (i.e. 2001 meters) and the 9 movements, each including 11 repetitions.
The 125-pound Thrusters represent the deaths that occurred at the Pentagon; the 175-pound Power Clean stands for AA Flight 175 that collided with the South Tower; Flight 77 and Flight 93 were combined and are represented in the 170-pound Deadlift; and the 110-pound Push Jerk signifies the number floors in each of the Twin Towers.

Join us today and help us pay a small tribute to those who were lost.
#NeverForget911

Friday, September 9

9/9/2016

Fun for all ages! Our adult 'foundations' program starts THIS MONDAY night & KIDS classes start the following week!

Isn't it time to get the whole family working toward a healthier, happier life? Not only will our 6-week kids program teach your children self-confidence, respect, and discipline (as well as a love for fitness & understanding their body's movements)...but YOU can lead by example & create a shared experience by getting a head start!

Sign up TODAY & come see us soon:
--> Adults: www.CrossFitHermitage.com/101
--> Kids: www.CrossFitHermitage.com/kids

Today's CrossFit Workout...

Strength: Deadlifts
Conditioning:
100 DU
21-15-9 WB & T2B
100 DU
*compare to 9-10-15

Thursday, September 8

9/8/2016

Now that the kiddos are back in school, let's get them into a regular exercise routine too! Sign 'em up for our next six-week program and increase your child's self respect, confidence & discipline as well as their balance, coordination, and overall physical health. Register HERE today & save your spot - the fun (and learning) starts Tuesday, Sept. 20!

Strength: Floor Press
Conditioning:
EMOM Circuit 16:00
A = 8 Ring Rows @ 2-1-x-2
B = 10 Alt. Pistols
C = 7 Parallette Pass-throughs
D = 6-8 Burpees

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