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Friday, February 28

2/28/2014

Please help us send HAPPY BIRTHDAY wishes to Landon Reef today!

Strength:
Back Squats

Conditioning:
10:00 AMRAP
10 DB Thrusters (heavy)
10 Burpees
*Start the workout with 10 Box Jumps (24/20")
*Every 2nd minute, stop what you're doing and complete 10 Box Jumps
*compare to 1-10-14

Thursday, January 17

1/17/2013

Please help us welcome Ryan Flood to the CFH family! He was a CrossFitter in Cookeville, TN before moving to Hermitage, so he'll be able to jump right into the group classes with you guys. Be sure to introduce yourself, show him the ropes, and make him feel welcome as you see him in class the next few days.

Strength: Squat Cleans

Conditioning:
3 Power Cleans (135/95#)
50 Double-Unders
15 DB Thrusters (35/20# each)
6 Power Cleans
50 Double-Unders
12 DB Thrusters
9 Power Cleans
50 Double-Unders
9 DB Thrusters

Thursday, August 16

8/16/2012

CONGRATS to James for hitting his goal of five consecutive 20" box jumps last night! From not being able to jump rope in his first WOD...to warming up with hurdles...to working with a 12" then a 20" box in just 3 months...now THAT is progress!

LIFT: Press (5-5-5+)

MetCon:
30-25-20-15-10
DB Thrusters (weights on white board)
Box Jumps (24/20")
Renegade Rows

A friend sent this over the other day, and we think it's worth sharing. Take a peek...
2012 HANDBOOK
Health:
Drink plenty of water.
Eat breakfast like a king, lunch like a prince, and dinner like a beggar.
Eat more foods that grow on trees and plants and eat less food that is manufactured in plants.
Live with the 3 Es - Energy, Enthusiasm and Empathy.
Make time to pray.
Play more games.
Read more books than you did in 2011.
Sit in silence for at least 10 minutes each day.
Sleep for 7 hours.

Personality:
Don't compare your life to others. You have no idea what their journey is all about.
Avoid negative thoughts or things you cannot control. Instead invest your energy in the positive present moment.
Don't take yourself so seriously. No one else does.
Don't waste your precious energy on gossip.
Dream more while you are awake.
Envy is a waste of time. You already have all you need.
Life is too short to waste time hating anyone. Don't hate others.
Make peace with your past so it won't spoil the present.
No one is in charge of your happiness except you.
Realize that life is a school and you are here to learn. Problems are simply part of the curriculum that appear and fade away, but the lessons you learn will last a lifetime.
Smile and laugh more.
You don't have to win every argument. Agree to disagree....

Society:
Call your family often.
Each day give something good to others.
Forgive everyone for everything.
Spend time with people over the age of 70 & under the age of 6.
Try to make at least three people smile each day.
What other people think of you is none of your business.
Your job won't take care of you when you are sick. Your friends will. Stay in touch.

Life:
Do the right thing!
Get rid of anything that isn't useful, beautiful, or joyful.
However good or bad a situation is, it will change.
No matter how you feel, get up, dress up, and show up.
The best is yet to come.

Saturday, May 12

5/13/2012

Happy Saturday, everyone! We hope you were able to catch some of the Central East Regionals live stream yesterday. If not, you still have time! Watch the excitement on the live Jumbotron Stream until 6 p.m. tonight and most of the day tomorrow.

Don't forget - we have our own competition next Saturday with the "Beat the Streets" fundraiser. Get your team of 3 together, make a donation, raise some money, and come in ready to compete!

For Time:
Run 800m
50 DB Thrusters (30/20#)
20 Pull-Ups

Friday, February 28

Thursday, January 17

Thursday, August 16

Saturday, May 12

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