 HAPPY HALLOWEEN, everyone! We can't wait to see what costumes you guys show up with today. Be safe out there, make good decisions, and have a happy Monday!
Today's Workout: 3:00 AMRAP: 10 Wall Ball (20/14#) + 5 Pull-ups 3:00 AMRAP: 5 Cal Row + 5 Thrusters (95/65#) 3:00 AMRAP: 5 Power Cleans (135/85#) + 5 Burpees REPEAT!  As odd as it seems, the weather is still GORGEOUS outside...so let's take advantage of it today and get some fresh air in those lungs!
For time: 100 Lunges + Run 400m 100 Push-ups + Run 400m 100 Sit-ups + Run 400m 100 Squats + Run 400m *compare to 4-30-16; 11-14-15  Say hello to Ken Wallace - he just wrapped up some personal training with us and he's ready to roll into regular CrossFit classes now. Welcome to the CFH family, Ken!
Strength: OH Squats Conditioning: 10:00 AMRAP 30 DUs 20 KB Swings (55/35#) 10 T2B
 Big, big, huge, huge THANKS to everyone who jumped in & donated to this year's "Barbells for Boobs" fundraiser. As a team, we raised MORE THAN $2,000 that will provide a direct benefit for those in need. Love this!
Strength: Snatch Conditioning: 5 Rounds 5 Push Press (115/75#) 7 OH BB Lunges 9 Pull-ups *compare to 6-10-13  Please help us congratulate Jim & Heidi Dikeman - they're having a baby! Check out the shirts - what a creative way to announce their new addition!
Strength: Front Squats Conditioning: 10-8-6-4-2-4-6-8-10 Hang Power Clean (95/65#) Lateral Bar Hops *10-16-15  The weekend is HERE & apparently Kalen's pretty excited about that! ;-) Let's get a little conditioning (+ recovery for those of you doing FNL) today in the beautiful fall weather.
For time... Run 800m 25 KB Swings (55/35#) 10 Burpees 5 OH Walking Lunges/leg (45/25# plate) Run 400m 20 KB Swings 15 Burpees 9 OH Walking Lunges/leg Run 200m 15 KB Swings 10 Burpees 5 OH Walking Lunges/leg  Tonight is WEEK 3 of our annual Friday Night Lights competition, which means there are only two more events & 1 more week before we crown this year's winners! Swing by around 7pm to cheer for your favorite CrossFitter, meet new friends, ask questions, and enjoy the excitement.
Strength: Back Squat Conditioning: 6:00 AMRAP 10 Tuck Jumps 10 Ring Push-ups 10 Sit-ups  You may have seen this one before...but we're sharing it again because it's one of our favorite recipes. When you're in a hurry, you don't have to turn to unhealthy options - literally toss some meat & veggies in a skillet with some spices and SERVE!
Strength: Press (Push Press if you're doing FNL) Conditioning: 3 Rounds 20 Burpees 20 Power Snatch (115/65#)
 Big kudos to this group of hardworking athletes! They just tackled a 12-person, 200-mile relay race through the hills of KY for this year's Bourbon Chase event. WHEW!
Strength: Jerk Conditioning: 10:00 AMRAP 15 T2B 20 KB Lunge Steps 30 DUs  THANK YOU to everyone who donated to this year's "Barbells for Boobs" fundraiser, and to those who showed up to join the fun this weekend, too! With our current donations + the 2 commitments we have in place, we're *this close* ($500) to reaching our annual goal. There's still time to donate if you're feeling froggy!
www.CrossFitHermitage.com/BB4B Strength: Floor Press Conditioning: 21-15-9 MB Cleans Push-ups Sit-ups  It's HERE! It's HERE! Our annual "Barbells for Boobs" fundraiser is HERE!
Yes, we wear pink and have fun together during this event....but there are two things even more important. 1 - we do this each year to raise money for a fantastic organization that helps with the early detection of breast cancer; their emphasis is on women and men under the age of 40. Early screening can be life saving. Please consider making your donation today so we can reach our fundraising goal together! https://fundraise.barbellsforboobs.org/fundraise/team?ftid=91825 2 - we also do this to honor cancer survivors (who are some of the strongest people walking this earth, by the way) + to remember those we've lost to the battle. Sooo...even though we'll have fun and meet some awesome new friends today...please take a moment to reflect on memories of those lost, to try to understand the struggle of those currently fighting, and to tell your loved ones what they mean to you. Life is short - live fully.  You guys have GOT to come out tonight for week 2 of this year's Friday Night Lights competition! The fun starts around 7pm when our AWESOME CFH athletes go head-to-head & fight for the winning spot over this four-week competition.
REMINDER: Our 5th annual "Barbells for Boobs" event is THIS SATURDAY and we need your help to reach our fundraising goal for this amazing organization (to help the early detection of breast cancer, with an emphasis on women and men under the age of 40)! Of course, we'd love for you to join us for a fun workout that morning, too. Facebook Event | DONATE HERE Today's Class Workout: Strength: Jerk Conditioning: 30 Burpees 30 Wall Ball (20/14#) 30 KB Swings (55/35#) 30 Box Jumps (24/20") 30 KB Tuck-ups  Remember, you are ALL invited to join us THIS SATURDAY at 9am for a Breast Cancer Fundraiser ($20 donation) and a totally scalable workout (we can make it harder OR easier)! Put on some pink gear, make a donation, and join us to support this fantastic cause - see you soon!
Facebook Event: https://www.facebook.com/events/1605421753083857/ DONATE HERE: https://fundraise.barbellsforboobs.org/fundraise/team?ftid=91825 Strength: Back Squat Conditioning: Running & Power Cleans
Today's CrossFit Workout...
Strength: Floor Press Conditioning: Run 200m 50 Lunges 40 Pull-ups 30 Push-ups 20 Front Squat (95/65#) 10 Hang Power Cleans Run 200m *compare to 11-2-15  Search your closet and grab all your pink gear...make a donation online...and come see us THIS SATURDAY as we work together for an extremely worthy cause.
CANCER SUCKS and there's no way we can fully understand the true strength of its survivors...but we can do our small part to honor them, to raise money and help those in need, and to fight for fewer victims by providing early detection services. If you can't join us for the workout, please consider making a donation HERE to help those in need. Strength & Conditioning: 10:00 AMRAP 5 Deadlift (225/185#) 10 T2B 15 WB (20/14#) THEN 3 sets (:60 on / 2:00 off) ME Shoulder-to-OH (115/75#)  This AWESOME group of athletes kicked off our annual Friday Night Lights competition with a BANG! We can't wait to experience the excitement of the next few Friday nights. Come cheer on your favorite CFH athlete - guaranteed good time!
Strength: Snatch work Conditioning: EMOM Circuit of KB step ups, then a push-up test REMINDER: Our 5th annual "Barbells for Boobs" event is THIS SATURDAY and we need your help to reach our fundraising goal for this amazing organization (to help the early detection of breast cancer, with an emphasis on women and men under the age of 40)! Of course, we'd love for you to join us for a fun workout that morning, too. Facebook Event | DONATE HERE  Our 5th annual "Barbells for Boobs" event is ONE WEEK AWAY! We need your help raising money for this fantastic cause (and of course, we'd love to have you join us for the workout, too).
Facebook Event | DONATE HERE We doing the Hero WOD "JACK" as a Partner workout today! 20:00 AMRAP 10 Push Press (115/75#) 10 KB Swings (55/35#) 10 Box Jumps (24/20") *Compare to 2-14-15 Rules, details, etc are on the whiteboard |
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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