 Mother Nature doesn't seem to be showing us a change in seasons yet....sooooo....let's stick with our "Girls of Summer" a bit longer. ;-)
"MARY" 20:00 AMRAP 5 HSPU 10 Alternating Pistols 15 Pull-ups *Compare to 8-26-17  SAVE THE DATE! Our 6th Annual "Barbells for Boobs" fundraiser is coming up on Saturday, October 21, 2017. We'll release the workout details and fundraising link soon...but go ahead and pencil us in on your calendar today. If you're looking for a fun workout with awesome people in support of a great cause...we got cha covered!
Strength: Squat Cleans, Sumo DL, Squat Jumps THEN BB Walking Lunges & Jumping Lunges Conditioning: 3-5 rounds 10 Front Squats @ 55% :60 Max Row REST :60  "The Savage". 1980. Tremont Stakes.
Horse on the left was in the lead; horse on the right was closing the gap and starting to pass. Instead of the horse on the left putting more effort into gaining (and keeping) the lead....he reaches over and bites the horse on the right. Meanwhile, the horse on the right has his ears laid back and his eyes on the prize. Guess which horse won the race? Yep, the one on the right. Moral of the story: Don't entertain the nonsense. Have a purpose, stay focused, and never let others bring you down. Have you set your Q4 goals yet? How close are you to reaching your 2017 goals? It's not too late - eyes on the prize and stay focused (or re-focus today). Strength: BN Jerk, Chin-ups, DB Floor Press Conditioning: Tabata Push-ups, Pull-ups, Sit-ups, and Squats  We did it! You did it! We all did it! Your votes put us in FIRST PLACE for BEST GYM in the Tennessean's Toast of Music City readership poll! You guys have now helped us earn first place in 2014, 2015, and 2017 (2nd place in 2016). AMAZING!
Thank you, thank you, thank you to every single person who took time out of your day to vote for us. We appreciate it more than you know. Love you guys! "Core & Cardio" Day... 3 sets: 15 Ball Slams 10 Bar Rotations 10 BB Rollouts 3 sets: 10 MB Wood Chops 10 Side plank w/elbow 30 Swim kicks/leg Each for time: Run 400m (25 Squats @ each corner) Run 400m (30 Jumping Jacks @ each corner) 250m MB Run *Compare to 8-30-17  Please help us welcome the newest members of our CFH family! Left to right: Nate, Randall, and Tyler. They all started with personal training sessions and are now jumping into regular classes. Make 'em feel welcome!
Strength: Back Squats, RDLs, Spilt Squats, and Hip Bridges Conditioning: 12:00 AMRAP 20 DU 15 Squats 10 Box Jumps  HUGE thanks to Rich Froning, Elly Kabboord, and Darren Hunsucker of CrossFit Mayhem Freedom for coming out on Saturday and running through a fantastic team workout with us. Even bigger thanks to our CFH family and friends for making this happen through your amazingly generous donations to Blood:Water. Not only did we have fun with these awesome CrossFit Games athletes...but together, we raised thousands that will help provide clean water to families in Africa. Change the world, people. Change the world.
Strength: Hang Power Snatch Push Press & Supine-grip Bent Over BB Row Conditioning: 15-12-9 HSPU Ring Dips Push-ups  On Fridays, we HUSTLE! Well....really, we hustle all the time...but we have lots to do today....so let's get to it!
Strength: Squat Cleans + Sumo DL + Squat Jumps BB Walking Lunges + Jumping Lunges Conditioning: 3 rounds :30 Max Power Cleans :60 Max Box Jumps :30 Max Burpees :60 REST  Quick read & a great way to start the day!
Strength: Jerk, Chin-ups, DB Floor Press Conditioning: EMOM Shuttle Runs  Do you get cranky on Sunday nights because you know it'll be a "total Monday" the next morning at work? Are you dragging through yet another less-than-riveting week at your job with nonsense meetings and TPS reports?
Gosh, if only there was a place that delivered the BEST hour of people's days....a place that felt like home away from home with the #bestcommunityonthefreakingplanet...a place that would appreciate your passion for health & fitness and give you the opportunity to make an actual difference in the world. We're that place...and we're hiring! www.CrossFitHermitage.com/careers Strength: Back Squats + accessory work Conditioning: 21-15-9 KB Swings Goblet Squats Jumping Lunges  Shout out to bad-mamma-jammas Jennifer Dorsett & Gabby Mell for tackling the "Takes 2 to Tango" competition at CrossFit Talon over the weekend! Way to go, ladies!
"Core & Cardio" 3 sets: 10 MB Wood Chops 10 Side plank w/elbow touches 30 Swim kicks/leg THEN 3 sets :60 Weighted Plank 20 Russian Twists 10 Strict T2B THEN 18:00 'Pick Your Poison' (run, row, bike)  HUGE congrats to some of our adventure-seeking CFH athletes. Mike, Manda, Lisa, Jennifer, Gina, and Alexie all tackled the Tough Mudder this weekend! Superstar Alexie finished the whole shebang in less than 2 hours - say what?!!?
Strength: Hang Power Snatch + Push Press + BB Rows Conditioning: EMOM until you can't... 5 Pull-ups + 5 HRPU + 25 DU  Shout out to CFH athletes Amanda & Stacy for having a little fun with their fitness. They recently did a Fun Run at the Fontanel...with a little dancing at the end to boot!
Strength & Conditioning: For time, complete the following... 100 Push-ups 50 Pull-ups 40 Push Press (65/45#) 30 Sit-ups 20 Burpees 10 C2B Pull-ups  LAST CALL: Our final kids' class for 2017 starts next week! Are your kids ready for a FUN way to enjoy fitness? Are you ready to see them grow with more confidence, improved social connections, and maybe even better manners?
Sign 'em up today! www.CrossFitHermitage.com/kids Strength: 1RM Floor Press Conditioning: Floor Press & Chin-ups Group Mobliity  If you didn't make it out to see our "Friday Night Lights" competition, you missed one heck of an event! Huge thank you to Heath Mikels who captures some amazing shots for us...and three cheers for all athletes - you guys did an awesome job! Of course, special kudos to those who earned podium spots:
Scaled women = Crystal, Kayleigh, and Holly Scaled men = Mike, Taylor, and Bergmann RX women = Manda, Gabby, and Jennifer RX men = Alexie, Jeremy, and Patrick For today, let's get in a little core work before we tackle SALLY! 3 sets: 10 Strict T2B 15 Russian Sit-ups :45 Plank/side THEN 3 sets: :60 Pallof Hold 20 Candlesticks THEN "SALLY" Back Squats & "SALLY" Press/Push Press *compare to 2-20-17  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  We're going to extend the "Girls of Summer" here at CrossFit Hermitage until the season officially changes on the calendar....so here's another great one from CFHQ!
"Eva" 5 Rounds Run 800m 30 KB Swings (55/35#) 30 Pull-ups
 Join us this Friday evening (6-10pm TOMORROW) to cheer for your favorite CrossFitter in our annual "Friday Night Lights" competition. Swing by, share a few high-fives, and make new friends - it's a blast!
https://www.facebook.com/events/116258199046077 Strength: Hang Squat Snatch SA DB OH Press + 3-way Raises Conditioning: EMOM Circuit 12 A = 8-10 Pull-ups B = 10 HSPU C = 10 Dips  HUGE shout out to this sassy lady, Brandie Hall. She joined our CFH family through a 6-week Bootcamp....and continued into our CrossFit classes...and got better and faster and stronger...then decided to add running to the mix, so she worked with our running coach and followed the programming we gave her...and just CRUSHED her first-ever 1/2 marathon! So proud of you, Mama!
Strength: Clean Extensions + Front Squats Conditioning: Row 2000m 50 Alt Pistols 30 Hang Cleans (225/135# or 70%)  Strength:
DB Hang Power Snatch Floor Press, Chin-ups, and Face pulls Conditioning: "ANNIE" 50-40-30-20-10 DU Sit-ups *compare to 6-2-17 |
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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