CrossFit Training for Donelson, Hermitage, and Mt. Juliet, TN
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Friday, October 31

10/31/2014

 
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Last night's Halloween WOD was a FANTASTIC time! We love that you guys were such good sports and jumped in on the fun...and to those who went above and beyond...kudos. We're still belly laughing!

Remember - no structured class today; open hours from 6-9 a.m. and again from 5:30 - 7 p.m. Happy Halloween!

Thursday, October 30

10/30/2014

 
PictureImage source: Brock Davis
Please help us send HAPPY BIRTHDAY wishes to Vanessa Hatton today!

REMEMBER: we are only having one class today (6:30 p.m.) & costumes are a must. We can't wait to see what everyone shows up with!

"Katrina"
50 Box Jumps (24/20")
50 Burpees
50 Deadlift (~40%)
50 Wall Ball (20/14")
50 MB Cleans
*compare to 10-26-13 or 1-19-13

Wednesday, October 29

10/29/2014

 
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Today's workout:
3 sets
4 Clean & Jerk @ 85%
Rest :60
3 Wall Walks
Rest :60
:30 Right Side Plank
:30 Left Side Plank
Rest :60
8-10 Strict Pull-ups
Rest :60

Tuesday, October 28

10/28/2014

 
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Strength: Front Squats

Conditioning:
2 Rounds
1:00 Push-Ups
:30 Rest
1:00 Squats
:30 Rest
1:00 KB Swings (55/35#)
:30 Rest
1:00 WB Sit-Ups
:30 Rest

Monday, October 27

10/27/2014

 
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Strength:
Snatch

Conditioning:
3 Rounds
15 Deadlift
12 Hang Power Clean
9 Front Squat
6 Push Press / Jerk
*use same bar for all movements (RX = 135/95#)

Saturday, October 25

10/25/2014

 
PictureImage from: padresteve.com

It's time to team up and work in groups of three today. Team member work/rest details are on the whiteboard...and I hope we can stay a little more "with it" than these guys!

20:00 AMRAP
10 Goblet Hold, Alternating Reverse Lunges
10 Burpees


Friday, October 24

10/24/2014

 
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"What you ALLOW is what will CONTINUE." Think about that - you have total control over your decisions, your reactions, your life, your destiny. You are empowered and encouraged to go BE YOU. Happy Friday!

Strength:
Clean & Jerk

Conditioning:
5 sets, each for time
10 DB Ground-to-OH
10 Box Jumps (24/20")
10 Alternating Pistols

Thursday, October 23

10/23/2014

 
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Please help us welcome our newest CFH athletes to the family! Suzanne Nordman and Charlie Dawson just finished the 101 program last night so you'll see them in group classes soon.

Today's workout:
5 sets
3:00 AMRAP
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

*Rest 3:00 after each set; pickup next set where you left off.

Wednesday, October 22

10/22/2014

 
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Please help us send HAPPY BIRTHDAY wishes to Trina DuBose today!

Strength: Snatch

Conditioning:
5 sets (:60 work / :60 rest)
During each :60 work set, complete 10 KB Swings (55/35#) then max Thrusters (95/65#) in the remaining time.

Rest :60 after each :60 work set

Score = Total Thrusters

Tuesday, October 21

10/21/2014

 
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Please help us send HAPPY BIRTHDAY wishes to Tressa Buschert AND Oma Aladi today!

Strength: Front Squats

Conditioning:
4 sets
:45 Reverse Alternate Lunges (135/95#)
:45 Rest
:45 Strict Chin-ups
:45 Rest
*compare to 6-25-14


Monday, October 20

10/20/2014

 
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You guys really are #thebestcommunityonthefreakingplanet - THANK YOU, THANK YOU, THANK YOU!

We had a blast at Saturday's Barbells for Boobs event and raised more than $2,000 for the cause! If you didn't donate yet, please do it today - http://ow.ly/C5avY so we can help even more men and women get properly screened for the early detection of breast cancer. EVERYONE HAS A RIGHT TO KNOW.





Strength: Deadlift

Conditioning:
4 Rounds
10 Hang Power Snatch (115/75#)
15 Box Jumps (24/20")

Saturday, October 18

10/18/2014

 
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IT'S HERE! IT'S HERE! Today is our annual Barbells for Boobs event! 


We raised $1,700 in 2012, and we raised $2,500 last year. We NEED YOUR HELP to beat that number and reach our $3,000 goal this year. 
PLEASE DONATE TODAY: http://ow.ly/C5avY.

It's NOT too late to make your donation...throw together a pink outfit...and come in for a fun workout with a great group of people! Remember - minimum $20 donation required to workout with us today.

Warm-ups will start at 9:00 a.m., 9:30 a.m, 10:00 a.m., and 10:30 a.m. Pick a time and come on in!

"Helen"
3 Rounds
Run 400m
21 KB Swings (55/35#)
12 Pull-Ups

"Grace"
30 Clean & Jerks for time (135/95#)

First-time CrossFitters will ONLY complete "Helen" and will scale the movements to the appropriate level.
Current CrossFitters have the option of completing one or both benchmark WODs. Details on the whiteboard.

Friday, October 17

10/17/2014

 
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Will YOU help us reach our fundraising goal for TOMORROW'S "Barbells for Boobs" event? All donations are appreciated, be it $10, $50, $100 or more! Please consider making a donation TODAY...and if it's $20 or more, come in tomorrow morning for a fun workout...all for a great cause!

Strength: Snatch

Conditioning:
4 Rounds
10 Wall Ball (20/14#)
10 Push-Ups

*compare to 4-24-14

Thursday, October 16

10/16/2014

 
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TWO MORE DAYS until our 3rd annual "Barbells for Boobs" fundraiser and we NEED YOUR HELP to reach our goal. Please consider making a donation TODAY...and if it's $20 or more, come by for a fun workout on Saturday...all for a great cause!

Strength: Deadlift

Conditioning:
7:00 AMRAP
30 DUs
20 Lunge Steps
10 T2B

Wednesday, October 15

10/15/2014

 
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THIS SATURDAY is our 3rd annual "Barbells for Boobs" fundraiser and we need your help to reach our goal. Please consider making a donation TODAY...and if it's $20 or more, come by for a fun workout on 10/18...all for a great cause!

Strength: Clean & Jerk

Conditioning:
EMOM 16
Minute 1 = 7 Burpees
Minute 2 = 5 Power Cleans (60%)
Continue the cycle...

Tuesday, October 14

10/14/2014

 
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It's almost here! THIS SATURDAY is our 3rd annual "Barbells for Boobs" fundraiser and we need your help to reach our goal. Please consider making a donation TODAY...and if it's $20 or more, come by for a fun workout on 10/18...all for a great cause!

Strength: Turkish Get Ups

Conditioning:
12:00 AMRAP
6 HSPU
12 Russian KB Swings
15 V-Ups

Monday, October 13

10/13/2014

 
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Lots of reasons for a HAPPY MONDAY: we wrapped up a fantastic six-week competition Friday night; our next 101 class starts tonight; and we're hosting our 3rd annual "Barbells for Boobs" event this Saturday. Spread the word, get those donations in, and smile...we're working together to change people's lives!

Strength: Front Squats

Conditioning/Skill: 3 sets, NFT
3 Wall Walks
10 Tall Box Jumps
10 Hanging L-Raises
:30 Caveman Squat

Saturday, October 11

10/11/2014

 
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HUGE, HUGE, HUGE kudos to every single athlete in our "Friday Night Lights" competition. We loved watching you guys grow, learn, and even hit a few PRs over the past six weeks. CFH peeps really are the BEST in town!

Today's Workout: "The Vanquish WOD"
(from our friends at Vanquish Olympic Weightlifting)
:30 Front Squats (135/75#)
:30 Strict Pull-ups
:30 Double-Unders
Stop when you reach 100 Front Squats or the clock hits 20:00

*compare to 11-2-13

Friday, October 10

10/10/2014

 
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Tonight's the night - our FINAL Friday Night Lights event! Regular class at 6 p.m. then the competition starts at 7:15 p.m. We'll crown the overall winners and start the socializing by 8 p.m. Come on over!

Strength:
1RM Deadlift

THEN
Skill work and Mobility

Thursday, October 9

10/9/2014

 
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Our Halloween WOD is exactly THREE WEEKS away. Get those wheels turning for costume ideas and start planning now. Remember - we'll only have one class that night (6:30 p.m.). Can't wait to see what you guys and ghouls (too early?) come up with!

Strength:
Find 1RM OH Squat



Conditioning:
4 sets, NFT
8 Push Press (115/75#)
Rest :60
10 Supine Ring Rows
Rest :60
20 KB Swings (55/35#)
Rest :60

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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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