Award-Winning, Life-Changing Training Facility
  • Home
  • FREE CONSULT
  • Programs
  • Coaches
  • Schedule & Rates
  • Nutrition
  • Q & A
  • Location / Contact
  • Careers

Tuesday, December 31

12/31/2013

 
Picture
Please help us send HAPPY BIRTHDAY wishes to Stacy Crandall today!

TWO REMINDERS
:
  • Holiday Hours...9 a.m. and Noon classes only today; CLOSED Wednesday; CLOSED Thursday.
  • If you are participating in the American Red Cross "Blood, Sweat, and Cheers" event with us on Saturday, January 11, YOU MUST DONATE BLOOD BEFORE JANUARY 5!




Strength: OH Squats

Conditioning:
3 Rounds
30 Wall Ball (20/14#)
20 Sit-Ups
10 Box Jumps (24/20")

Cash-out: Row 1k for time

Monday, December 30

12/30/2013

 
Picture
Please help us send HAPPY BIRTHDAY wishes to Jennifer Smith AND to Dave Childers today!

Strength:
 Clean & Jerk

Conditioning:
7:00 AMRAP
Burpees

*compare to 2-4-13 (or CF Open 12.1)

Saturday, December 28

12/28/2013

 
Picture
"The 3 Amigos" (courtesy of CrossFit New England)
With a running clock complete:
(1) 3 Rounds for Time:
10 Power Snatch (95/65#)
10 HSPU

At the 10 minute mark, complete:
(2) 3 Rounds for Time:
10 Thrusters (95/65#)
10 Pull-Ups

At the 20 minute mark, complete:
(3) 3 Rounds for Time:
10 Box Jumps (24/20")
10 T2B

*compare to 7-13-13

Friday, December 27

12/27/2013

 
Picture
Strength: Back Squats

Conditioning:
10-9-8-7-6-5-4-3-2-1
HR Push-Ups & Squats
Then immediately start
1-2-3-4-5-6-7-8-9-10
Sit-Ups & Jumping Lunges

*compare to 3-12-13

Thursday, December 26

12/26/2013

 
Picture
If you're feeling a little sluggish and need to sweat out some of that precious family time from yesterday, check out www.TheTravelingWOD.com for some great at-home workout ideas...OR...you could just enjoy your time off, relax, and get ready to hit it hard again tomorrow when we re-open with our normal class schedule.

Wednesday, December 25

12/25/2013

 
Picture

Tuesday, December 24

12/24/2013

 
Picture
We will have ONLY 9 a.m. & Noon classes today. We are CLOSED Wednesday & Thursday. We re-open Friday with normal hours.

Strength: Deadlift

Conditioning:
EMOM as long as possible (20:00 cap) with 135/95#
3 Power Cleans +
3 Front Squats + 3 Push Jerks
*compare to 2-11-13

Monday, December 23

12/23/2013

 
Picture
Please help us send HAPPY BIRTHDAY wishes to Charlotte Sneed for her special day yesterday!

Calendar Reminders:

  • Holiday hours...we will offer ONLY 9 a.m. and Noon classes tomorrow (12/24). We are CLOSED Wednesday and Thursday (12/25 and 12/26).
  • All the tank tops, t-shirts, zip-ups, and pullovers that you guys pre-ordered in a million different colors are sitting here waiting for their new homes. Swing by and get them this week.
  • The American Red Cross "Blood, Sweat, and Cheers" workout is January 11, but your score DOES NOT COUNT unless you donate blood before January 5 (or get someone to donate for you).
  • REGISTER for the upcoming Double-Under seminar ASAP. It will be held here at the box on Sunday, February 9 - details on the registration page.

Strength: Floor Press

Conditioning:
21-15-12-9
KB Swings (55/35#)
10 Burpees after each set

Saturday, December 21

12/21/2013

 
Picture
They're here! They're here! All the tank tops, t-shirts, zip-ups, and pullovers that you guys pre-ordered in a million different colors are sitting here waiting for their new homes. Come and get 'em!

Today's WOD:
As a team of two or three, complete the following for time:
100 Lunges
50 Burpees
30 T2B
20 Box Jumps
30 T2B
50 Burpees
100 Lunges
Details, rules, etc are on the whiteboard.
*compare to 10-13-12

Friday, December 20

12/20/2013

 
Picture
Our next 101 class begins Monday, January 6. Know someone who would make a great addition to our CFH community? Spread the word! Want to help someone get healthy or kick their fitness up a notch? Wait until the last minute to do your Christmas shopping? What a great gift idea!

Strength: OH Squats
Conditioning: 10:00 AMRAP
10 Power Snatch (50%)
10 Squat Bar Hops
10 Sit-Ups

Thursday, December 19

12/19/2013

 
Picture
Congratulations to Erica Gamble and Shawn Lott - it looks like they were the first to finish the "12 Days of Fitness" challenge! What day are you on? What benefit have you seen from the work you've done so far? Stick with it and finish before we break for the holidays!

Strength: Deadlift


Conditioning:
21-15-9
C2B Pull-ups
MB Cleans (20/14#)

Wednesday, December 18

12/18/2013

 
Picture
Please help us send HAPPY BIRTHDAY wishes to Leigh Ann Pepin today!

Don't forget to
REGISTER HERE for the February 9 Double Under Seminar here at the box as soon as possible. We want to be sure the first spots go to our members before we open up to non-members.

Christmas is only ONE WEEK away! If you made the commitment to do the "12 Days of Fitness" challenge, stick with it and knock it out before you run out of time.
Please note our holiday schedule and plan accordingly.

Strength:
Clean & Jerk

Conditioning:
10 Rounds
2 Power Clean + 1 Jerk (70%)
5 T2B
*compare to 4-23-12

Tuesday, December 17

12/17/2013

 
Picture
It's official...Double Under Seminar...CrossFit Hermitage...February...BE THERE! We are thrilled to welcome Melly Metz and her awesome company, JumpNRope, to the box...and we know you will have a blast with this hands-on learning experience!
  • Sunday, February 9, 2014
  • 1:00 - 3:00 p.m.
  • CrossFit Hermitage
PLEASE REGISTER HERE for this fun event so we can lock you in before we open up to non-members.

Strength: Floor Press

Conditioning:
Tabata Squats
Tabata Push-Ups
Tabata Sit-Ups

Monday, December 16

12/16/2013

 
Picture
HO HO HO & Happy Monday! What a great turnout we had for the 12 Days of Christmas WOD on Saturday...and what a treat to hear people knock their old times out of the park...some by more than SIX MINUTES just since July!

If you're doing the "12 Days of Fitness" challenge - stick with it and be sure you get all 12 days in before Christmas.


Strength: Back Squats

Conditioning:
3 Rounds
10 Box Jumps (30/24")
10 T2B
10 OH Lunges (45/35# plate)

*compare to 1-25-13

Saturday, December 14

12/14/2013

 
Picture
Who else is ready for today's "12 Days of Christmas" fun?!?

12 Days of Christmas:
1 - Deadlift (275/185#)
2 - HSPU
3 - Ring dips
4 - Pull Ups
5 - Push Ups
6 - Box Jumps (24/20")
7 - Wall Ball (20/14#)
8 - KB Swings (55/35#)
9 - Sit Ups
10 - Air Squats
11 - Weighted Lunges (25/15#)
12 - Burpees

This workout is to be completed
just like the song "12 Days of Christmas"... 
On the first day...1 Deadlift
On the second day...2 HSPU then 1 deadlift
On the third day...3 Ring dips then 2 HSPU then 1 deadlift
Etc...

*compare to: 07-27-13 or 12-15-12

Friday, December 13

12/13/2013

 
Picture
Don't forget - "12 Days of Christmas" workout tomorrow, so plan to pair up and stay a little longer than usual. FUN, FUN, FUN!

Strength: Clean & Jerk

Conditioning:
8:00 AMRAP
10 Pistols
10 Renegade Rows
50 Singles


Thursday, December 12

12/12/2013

 
Picture
Heads up...we're doing the super-fantastic "12 Days of Christmas" workout this Saturday! You'll pair up to help each other keep track, and we'll run two heats so please plan to stay just a little longer than usual.

Strength:
Overhead Squats

Conditioning:
6:00 cap
S
tart with 60 sit-ups, then get as many Wall Ball reps as possible in the remaining time.

Wednesday, December 11

12/11/2013

 
Picture
Please help us send HAPPY BIRTHDAY wishes to Fun Bobby today! (that's Bob Noone for those who may not know) We hope you have a "wicked good" day, young man.

In other exciting news, it's great to
see that we have some interest in the Red Cross challenge at the box on January 11! We've submitted the CFH name, so we're officially "in"...now we need as many of you (CrossFitter or not) to go donate blood at any Middle TN Red Cross location between Dec. 20 and Jan. 5. When you guys show up to class on January 11, we'll do the Red Cross workout and submit the scores. It's that simple!



Strength: Floor Press

Conditioning:

10,000# Deadlift for time
*compare to 6-26-13

Tuesday, December 10

12/10/2013

 
Picture
INCLEMENT WEATHER: As always, we will stick to our normal schedule of classes unless the roads to the gym are unsafe. If we need to cancel this morning's class, we will make a separate post on our Facebook page no later than 7:30 a.m. to let you know.

We need to finish gathering your CFH swag pre-orders and get everything over to the printer soon, so be sure your name is on the list! You may want to take a moment to double-check that you're on the RIGHT list and you meant to order the men's cut, women's cut, tank top, etc...and of course, wouldn't these make great Christmas gifts?!?

Strength: Back Squats

Conditioning:
4 Rounds
:30 High Knees
:30 Cross-over Push-Ups
:30 Two-foot Mountain Climbers
:30 Rest

Monday, December 9

12/9/2013

 
Picture
Strength: Deadlift

Conditioning: EMOM for 7:00
4 Burpees & 8 Wall Ball (20/14#)
THEN 3:00 AMRAP KB Swings (55/35#)

Who is interested in participating in a local CrossFit challenge to help the American Red Cross? It's a pretty cool concept, really.
Step 1 - let us know you're interested so we can register the gym and be part of the region-wide event.
Step 2 -
go to a local Red Cross and donate blood between Dec. 20 and Jan. 5
Step 3 - show up here at the box ready to rock on Saturday, January 11
That's it!
_
  • There's NO COST to participate (your blood donation is your entry fee). If you are unable to donate, you may recruit someone in your place.
  • ANYONE can do this workout - it's a 10:00 AMRAP where you rotate through 2:00 stations of rowing, Burpees, box jumps, lunges, and jump rope.
  • The final score is the total combined reps for the entire gym...and the winning gym in Middle TN receives a new Concept 2 rower.
  • All the details are laid out here: http://www.redcrossblood.org/CrossFit

“Historically, during the winter months of November, December and January, fewer donors make the time to give blood due to competing seasonal activities, celebrations and holiday shopping,” said Tim Ryerson, CEO of the Red Cross Tennessee Valley Blood Services Region. “By doing something that doesn’t cost a thing, you can give an amazing gift – you can offer hope to a patient in need.”

<<Previous
    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.

    Archives

    January 2018
    December 2017
    November 2017
    October 2017
    September 2017
    August 2017
    July 2017
    June 2017
    May 2017
    April 2017
    March 2017
    February 2017
    January 2017
    December 2016
    November 2016
    October 2016
    September 2016
    August 2016
    July 2016
    June 2016
    May 2016
    April 2016
    March 2016
    February 2016
    January 2016
    December 2015
    November 2015
    October 2015
    September 2015
    August 2015
    July 2015
    June 2015
    May 2015
    April 2015
    March 2015
    February 2015
    January 2015
    December 2014
    November 2014
    October 2014
    September 2014
    August 2014
    July 2014
    June 2014
    May 2014
    April 2014
    March 2014
    February 2014
    January 2014
    December 2013
    November 2013
    October 2013
    September 2013
    August 2013
    July 2013
    June 2013
    May 2013
    April 2013
    March 2013
    February 2013
    January 2013
    December 2012
    November 2012
    October 2012
    September 2012
    August 2012
    July 2012
    June 2012
    May 2012
    April 2012
    March 2012
    February 2012
    January 2012
    December 2011
    November 2011

    Categories

    All
    12 Days Of Christmas
    1RM
    20 Rep Back Squat
    20rep Back Squat006747d1ac
    3 Amigos
    3RM
    "Annie"
    Ascending Ladder
    Back Extensions
    Back Extensions
    Back Squats.
    Back Squats.
    Ball Slams
    Barbaraa6e9256c04
    Barbell Lunges
    Barbell Roll Outs
    Barbell Roll-Outs
    Barbell Rollouts24cdf8dd1f
    Barbell Roll Outs5b2f4a0a96
    Barbells For Boobs
    Barbell Step Ups
    Barbell Step-Ups
    Bar Facing Burpees
    Bar-Facing Burpees
    Bar Hold
    Bear Complex
    Bear Complex
    Beep Test
    Benchmark
    Benchmark Wod
    Birthday Wods
    Black Friday
    Box Jumps
    Box Jumps
    Box Step Ups
    Box Step-Ups
    Bridge Up
    Broad Jumps
    Bulgarian Split Squat
    Bulgarian Split Squats
    Burgener Total
    Burpee Box Jumps
    Burpees
    Burpee Wall Ball
    C2B Pull Ups
    C2B Pull-Ups
    Candlestick
    Cf Games Wod
    Cf Open
    "Chelsea"
    Chest To Bar Pull Ups
    Chest-to-Bar Pull Ups
    Chest-to-Bar Pull-ups
    Chinese Plank
    Chin-Over-Bar Hold
    Chin Ups
    Chin-Ups
    "Cindy"
    Clean
    Clean & Jerk
    Clean & Jerk
    Cleans
    Coconut Oil
    Db Cleans
    Db High Pulls
    Db Press
    Db Snatch
    Db Snatch
    Db Thrusters
    Db Thrusters
    Deadlift
    Dips
    Dip Squat
    "Dirty 30"
    Double Unders
    Double-Unders
    Emom
    Fat Loss 101
    Fight Gone Bad
    Floor Press
    Floor Press
    Flutter Kicks
    "Fran"
    Front Rack Lunges
    Front Squat
    Front Squats
    Fundraiser
    Ghd
    Gladiators
    Goblet Squats
    Good Mornings
    Grasshoppers
    Ground To OH
    Ground To OH
    Ground To Overhead
    Ground-to-Overhead
    Haka
    Handstand
    Hand Stand
    Handstand Hold
    Handstand Push Ups
    Handstand Push-Ups
    Handstand Push-ups
    Hang Power Cleans
    Hang Power Snatch
    Hang Squat Clean
    Hang Squat Snatch
    "Helen"
    Hero Wods
    Hollow Body
    HSPU
    Inclement Weather
    Jerk
    Joe
    Jumping Jacks
    Jumping Lunges
    Jumping Lunges
    Jumping Squats
    Jump Lunges
    Jump Rope
    "Katrina"
    KB
    Kb Press
    Kb Sdhp
    Kb Snatch
    KB Swings
    KB Swings
    Kb Weighted Lunges
    Kb Windmill
    Kb Windmills
    Kettlebell
    Knees To Chest
    Knees To Elbows
    Lateral Burpees
    Lateral Hops
    L Sit
    L-sit
    L Sits
    L-sits
    Lucky Number 7
    Lunges
    Man Makers
    Mb Cleans
    Mb Push Ups
    MB Push-Ups
    Mobility
    Monkey Bars
    Mountain Climbers
    Muscle Ups
    OH Lunges
    Oh Lunges
    Oh Run
    OH Squats
    Oh-squats
    Over Bar Burpees
    Overbar Burpees5cd38e37b3
    Overhead Squat
    Paleo Challenge
    Parallette Pass Throughs
    Parallette Passthroughs11eba561d7
    Parallette Passthroughs23a08bde34
    Parallette Passthroughsb4a1932e0b
    Parallette Push Ups
    Partner Wod
    Pause Back Squats
    Pause Front Squats
    Pistols
    Plank
    Plyo Push Ups
    Plyo Pushups0bc28ab579
    Power Clean
    Power Cleans
    Power-cleans
    Power-cleans
    Power Snatch
    Press
    Press Cluster
    Prisoner Squats
    Progenex
    Pull Ups
    Pull-ups
    Pullups0b8dcc7230
    Pullupsb2ab71d366
    Push Jerk
    Push Press
    Push Ups
    Push-ups
    Push-ups1fa698d4a2
    Pushupsbccf90ff47
    Pushupsc051065ac7
    RDL
    Recipes
    Renegade Row
    Renegade Rows
    Ring Dips
    Ring Push Ups
    Ring Pushupsa724dea93a
    Ring Rows
    Rings
    Row
    Run
    Running Clock
    Russian Sit Ups
    Russian Situps69ab4ab6ea
    Russian Twists
    Sally
    Sandbag
    Scaling
    Sdhp
    Shoulder Press
    Shoulder To Overhead
    Shuttle Runs
    Sit Ups
    Situps2e7ad91242
    Situps4d133c93cd
    Situpse5ad0a4840
    Snatch
    Snatchgrip Deadliftb5d121f101
    Snatch Grip Push Press
    Snatchgrip Push Press76ffbae8f4
    Sots Press
    Special Wod
    Split Jerk
    Sprint
    Sprints
    Squat
    Squat Bar Hops
    Squat Cleans
    Squat Hold
    Squat Jumps
    Squats
    Squat Snatch Press
    Sumo Deadlift
    Sumo Deadlift High Pull
    Superman
    T2B
    Tabata
    Thruster
    Thrusters
    Tire Work
    Toes To Bar
    Travel Wods
    T Shirts
    Tshirtsa4dc03d023
    Tuck Jumps
    Tuck-jumps
    Turkish Get Up
    Turkish Getup31479ea4d3
    Turkish Get Ups
    Turkish Getupsd1dae8e664
    Updowns2f62254872
    Up The Ladder
    Video
    V Ups
    Vupsa90a9cc3e9
    Vupscddef2b855
    Waiter Walks
    Walking Lunges
    Wall Ball
    Wall-ball
    Wall Ball Sit Ups
    Wall Ball Situps256576e63e
    Wall Climbs
    Weighted Lunges
    Weighted Overhead Lunges
    Weighted Pullupsedffda19a6
    Weighted Pullupsf46fbcf00a
    Weighted Pushupsaf97ba56be
    Weighted Run

    RSS Feed