 HAPPY HALLOWEEN, everyone! The pictures from our Halloween WOD and cookout are now posted, so you can check them out HERE.
Please note, there is NO 7 P.M. CLASS TONIGHT. Strength: Turkish Get-Ups Conditioning: 3 Rounds 5 K2E 12 Ring Push-Ups *compare to 1-12-12  Please help us send HAPPY BIRTHDAY wishes to Vanessa Haufler today!
A few calendar notes/reminders:
Strength: Snatch Conditioning: 5 Rounds :60 HS Hold :30 Rest :60 Squat Hold  Mark your calendars, grab all the pink clothing you can find, and join us Saturday, November 16 for our 2nd annual BARBELLS FOR BOOBS event!
This is a fundraising event, and everyone is invited...so grab a few friends and let them get a taste of CrossFit while supporting a great cause. Event details can be found HERE. This event is less than three weeks away, so please click HERE to make an online donation...and of course, share that page with friends and family so we can help "Save a Pair. Save a Life." Strength: Front Squats Conditioning: 12:00 AMRAP 7 Power Cleans (115/75#) 10 Jerks (115/75#) 15 Sit-Ups *compare to 12-19-12  It's time to make a few changes...so here's our "please pardon our dust while we make improvements" post. This wall is going to look a bit different in the coming days, and we're excited about what lies ahead. It's all good stuff, so please bear with the noise, dust, etc and you'll have something "new and improved" in no time.
Strength: Push Press Conditioning: Beep Test  ONE CLASS ONLY TODAY - 4 P.M.
Cookout immediately following. Halloween costume required. Bring a [Paleo] dish - bring a chair - enjoy! "Katrina" 50 Box Jumps (24/20") 50 Burpees 50 Deadlift (~40%) 50 Wall Ball (20/14") 50 MB Cleans *compare to 1-19-13  It's official! Ryan Flood has his Level 1 CrossFit certification in hand and will now start his internship program with us. You'll see him shadowing classes and he'll start helping out around the box soon. Be sure to congratulate him when you see him.
Strength: OH Squats Conditioning: 12-9-6 One-arm HEAVY DB Snatch Pull-Ups  REMINDERS:
Conditioning: 5:00 AMRAP 5 HSPU 10 KB Swings (55/35#) 15 Sit-Ups
 Help us send HAPPY BIRTHDAY wishes to Trina DuBose today!
Don't forget - our Halloween WOD and cook out is this Saturday at the box. We'll run one class only, and it starts at 4 p.m. Sign up to bring a dish, grab your costume, and let's get ready to have some fun! Strength: Work up to a 1RM Back Squat Conditioning: 100 Push-Ups for time  We have two birthdays to celebrate today...please help us send HAPPY BIRTHDAY wishes to Jennifer Roy and Tressa Buschert!
Strength: Work up to a 1RM Deadlift Conditioning: None - work through the mobility list on the board.  Don't forget - the "Scary Strong Games" CrossFit competition is being held at CrossFit 615 this weekend to benefit Steve's Club Nashville. Swing by Saturday and/or Sunday to check it out and support CFH athlete Ryan Flood.
Next Saturday is our Halloween WOD and cookout at the box! Sign up to bring a dish, get your costumes ready, and invite your family to join in the fun. Class starts at 4 p.m. with the cookout immediately following. Today's WOD: 4 Rounds (1 round includes both 2-minute sections below) 2 min AMRAP 20 Jumping Lunges 10 HR Push-Ups 10 Pull-Ups 2 min: ME UB Front Squats (70%) *compare to 9-29-12  Please help us welcome our newest member of the CFH family, John Riddle. He came to us as a CrossFitter, so you may have already seen him around the box knocking out a few workouts. Be sure to introduce yourself and make him feel welcome!
Strength: Press Conditioning: 8 min AMRAP 10 Push Press (115/75#) 10 Box Jumps (24/20") 10 K2E *compare to 11-6-12  Please help us welcome the most recent graduates of our 101 program to the CFH family. This group is super talented and we can't wait to see what they bring to the group classes...watch out, gang!
Strength: OH Squats Conditioning: Tabata stuff  How are those October goals coming along? Be sure to stick to those good habits, practice those skills, and ask us if you need help.
Strength: Deadlift Conditioning: 10 Rounds 10 Walking Lunges 10 Push-Ups  Mark your calendars!
Strength: Power Cleans Conditioning: 7:00 AMRAP 7 MB Cleans 7 Wall Ball Sit-Ups  Strength:
Back Squats Conditioning: In 2:00, complete 10 DLs (255/185#) then AMRAP KB Swings (55/35#) Rest 1:00 In 2:00, complete 10 DLs (255/185#) then AMRAP Burpees Rest 1:00 In 2:00, complete 10 Deadlifts (255/185#) then AMRAP HSPU
 True physical health comes from a combination of exercise AND nutrition. KUDOS to each of you who have ever done, or are currently doing, a Paleo challenge to reset your bodies and learn how to properly fuel your systems! You don't have to eat 100% strict Paleo 100% of the time...just avoid processed foods, eat *enough* clean food, and pay attention to your body. It will tell you exactly what you need if you'll just listen...and that's something no one else will ever be able to do for you. We can provide guidance, but you have to experiment and track inputs/outputs to find YOUR correct balance.
Strength: Press Conditioning: 10:00 AMRAP 10 Burpees 5 Power Cleans (115/75#) 10 One-arm KB Swings (heavy)  It's here! Our most recent PROGENEX order arrived, so if you told us you wanted something specific, come and get it! We now have plenty of Recovery, Muscle, and pre-workout Force in stock as well, so let us know what you need.
If you don't know about PROGENEX yet, go HERE and click the "learn more" option for each product to see what it can do for your recovery, sleep, performance, and muscle mass. We choose to partner with PROGENEX because we feel strongly about their products and we've seen amazing results produced throughout the CrossFit community. Strength: Back Squats Conditioning: 8 Rounds 4 one-arm DB snatch 8 Pull-ups 100 Singles  Such a great reminder...whether you're on the Paleo challenge, focusing on your individual goals, or just trying to set your priorities and juggle your day....stay true.
Strength: Power Cleans Conditioning: 5 Rounds 10 Box Jumps (24/20") 10 Russian Sit-Ups (25/15#) 10 Ring Dips |
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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