CrossFit Training for Hermitage, Donelson, and Nashville, TN

Tuesday, December 31

12/31/2013

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

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)

"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

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

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

Tuesday, December 24

12/24/2013

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

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

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

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

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

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

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

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

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

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

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
Start with 60 sit-ups, then get as many Wall Ball reps as possible in the remaining time.

Wednesday, December 11

12/11/2013

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

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

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.”

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