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Wednesday, January 15

1/15/2014

 
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Strength: OH Squats

Conditioning:
10-9-8-7-6-5-4-3-2-1
Burpees
Sit-Ups

CrossFit Open registration starts today! What is the Crossfit Open? I'm glad you asked...it's actually what you've been training for, whether you know it or not. The CrossFit Open is a series of workouts published by CrossFit Headquarters once a year. At CrossFit Hermitage, we will complete these workouts every Saturday in March. The top athletes in each region use these workouts to qualify for a Regional Competition (our Central East Regional Competition is in Ohio May 16-18)...and the top athletes from that weekend's competition advance to the CrossFit Games this summer.

"The Open" is for EVERYONE! You can visit games.crossfit.com if you'd like to take a look at the past year's workouts and get an idea of what's in store (though they DO like to surprise us). If you have even one little competitive bone in your body, we encourage you to sign up and use this opportunity to gain an appreciation for your strengths, weaknesses and mental toughness.

If you'd like to help us judge during the Open workouts, come chat with us. We want to be sure you fully understand the expectations, and there's an online course you'll need to take through CFHQ (even if you were a judge last year).

More details coming soon...oh, and we ARE going to Regionals again in May, so mark your calendars and make the road trip with us!

Tuesday, December 31

12/31/2013

 
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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

Friday, December 27

12/27/2013

 
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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

Friday, December 20

12/20/2013

 
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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 12

12/12/2013

 
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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.

Thursday, November 21

11/21/2013

 
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Please help us welcome the newest graduates of our 101 program, pictured here showing us what they really think about wall ball workouts! This gang is a hoot and we can't wait to get them into the group classes now. Be sure to give them a warm CFH family welcome!
From left: Melissa, Angela, Andrea, Stacy, Mini, Sarah, Jennifer, Grant, and Brian.





Strength: Bear Complex

Conditioning:
35 Sit-ups
25 Squat Jumps
MAX plank hold
MAX squat hold
Rest & Repeat

Monday, November 18

11/18/2013

 
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THANK YOU, THANK YOU, THANK YOU to every single person who got involved in this year's Barbells for Boobs campaign! TOGETHER, WE SURPASSED OUR GOAL AND RAISED OVER $2,500!

Whether you made a donation, pushed yourself through the workouts, came out to cheer and support us, or wore all the pink material in Nashville...you ROCK! A special thank-you goes to Charlotte Sneed for always, always, always showing up and taking amazing photos of our craziness. You guys are what make our CrossFit Hermitage family so wonderful, and events like this allow us to share that greatness with the world. We are so proud!

Strength: Turkish Get-Ups

Conditioning:
8:00 AMRAP
2 Wall Ball (20/14#) + 2 Sit-Ups + 2 Tuck Jumps
4 Wall Ball (20/14#) + 4 Sit-Ups + 4 Tuck Jumps
6 Wall Ball (20/14#) + 6 Sit-Ups + 6 Tuck Jumps
etc...

Wednesday, November 6

11/6/2013

 
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Strength: Bear Complex

Conditioning:
2 Rounds
30 OH plate lunges (45/25#)
30 KB Swings (55/35#)
30 Push-Ups
30 Plate Sit-Ups

Monday, November 4

11/4/2013

 
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This is the LAST WEEK for our Lurong Paleo Challenge. Be sure to give these hard-working guys and gals a high five and cheer them on as they power through the last few challenge WODs.They've worked so hard during this challenge, and they're already seeing great results.

Strength: Snatch

Conditioning (*compare to 4-8-13):
Run 1 lap
THEN 3 rounds of 30 squats, 20 sit-ups, and 10 Burpees
THEN Run 1 lap

Tuesday, October 29

10/29/2013

 
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Mark your calendars, grab all the pink clothing you can find, and join us Saturday, November 16 for our 2nd annual BARBELLS FOR BOOBS event!

This is a fundraising event, and everyone is invited...so grab a few friends and let them get a taste of CrossFit while supporting a great cause. Event details can be found HERE.

This event is less than three weeks away, so please click HERE to make an online donation...and of course, share that page with friends and family so we can help "Save a Pair. Save a Life."


Strength: Front Squats

Conditioning:
12:00 AMRAP
7 Power Cleans (115/75#)
10 Jerks (115/75#)
15 Sit-Ups

*compare to 12-19-12



Thursday, October 24

10/24/2013

 
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REMINDERS:
  • This Saturday, 10/26 - Halloween WOD and cookout. Class starts at 4 p.m. with the cookout to follow; costumes required. Bring a dish, meet new people, and enjoy!
  • Tuesday 10/29 - Manda and Chelsea are doing hill sprints again at the Percy Priest Dam. Reach out to them if you want to join in the fun.
  • Saturday 11/9 - Master's Competition at CrossFit Talon. Sign up to compete or head over after class to cheer on your CFH teammates.
  • Saturday 11/16 - Barbells for Boobs fundraiser event. Details coming soon.
Strength: Power Cleans

Conditioning:
5:00 AMRAP
5 HSPU
10 KB Swings (55/35#)
15 Sit-Ups


Saturday, October 12

10/12/2013

 
THIS is how CrossFit Hermitage athletes do the Warrior Dash! Huge thanks to Manda Patrick for creating and sharing this fun video. Manda is actually running "The Middle Half" 1/2 marathon in Murfreesboro, TN today, so be sure to send her some good mojo!

Today's WOD:
For time, complete the following
100 Lunge Steps
Run 400m
100 Push-Ups
Sprint 100m
100 Sit-Ups
Sprint 100m
100 Squats
Run 400m

Tuesday, September 10

9/10/2013

 
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Awesome job on your 1RM Cleans yesterday! Everyone hit within 3 pounds of their calculated 1RM, and most of you lifted more than you expected to. It's great to see the progression of everyone focusing on form and technique then actually sticking with it and using it when it's most important!

Strength:
Find 1RM Push Press

Conditioning:
"ANNIE"
50-40-30-20-10
Double-Unders
Sit-Ups

Thursday, August 29

8/29/2013

 
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  • Follow us on Twitter: @CFHermitage
  • We're adding mid-morning classes to the schedule soon, and we'll have two options for the September 101 class. Check out the Start Here page and help us spread the word.
  • "Hotshots 19" workout this Saturday at 9 a.m. to honor the fallen firefighters in AZ. Details and donations here: https://hotshots19.crossfit.com/
  • We have only ONE CLASS on Monday, September 2 at 10 a.m. with the Labor Day cookout immediately following.




Strength:
Turkish Get-Ups

Conditioning:
6:00 ladder of Squats, Sit-Ups, and Push-ups
(1 of each, then 2 of each, then 3 of each, etc for 6:00)

Saturday, August 3

8/3/2013

 
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Words can't describe how PROUD we are of you guys! We saw tons and tons of old records broken and new PRs set every single day this week - you guys ROCK!

Let's take a break from the barbell and tackle the CrossFit benchmark WOD "Angie" today...

For time:
100 Pull-Ups
100 Push-Ups
100 Sit-Ups
100 Squats

Monday, June 3

6/3/2013

 
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Happy Monday, everyone! Not only did we have a ton of fun on Saturday, but this is going to be a great week full of PRs...we just know it!  Get your mind right, sleep well, HYDRATE, and eat to fuel your performance as we test 1RMs every day this week!

SCHEDULE REMINDERS:
We now have a 5 p.m. class on Mondays and Tuesdays.
We are CLOSED Friday, June 7 and Saturday, June 8.

Strength: Find 1RM Press

Conditioning:
21-15-9
MB Cleans (20/14#)
Push-Ups
Sit-Ups

*compare to 5-8-12

Monday, May 27

5/27/2013

 
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With gratitude and pride, we remember those who served and died for our country and our freedoms. We honor the sacrifices of our fallen soldiers, wounded warriors, POWs, and those MIA; may you and your families find peace.

Strength: Cleans

Conditioning: complete the following list for time.
Row 500m
30 Burpees
20 Push Press or Jerk (165/95#)
10 Sit-Ups

MEMORIAL DAY SCHEDULE: CLASSES AT 6 A.M. AND 9 A.M. ONLY TODAY.

Thursday, May 23

5/23/2013

 
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The new t-shirts are finished and will be ready for you guys this weekend. If you ordered a specific size/color, please bring payment (cash or check) sometime in the next few days so we can settle up.  Yes, we ordered a few extra so don't worry...just let us know what you want.

Speaking of t-shirts, it looks like we're going global! Jonathan Denson arrived safely overseas for his deployment, and he was happy to sport the CFH logo along the way.  Here "we" are at the Chievres Air Base in Belgium and in Kaiserslautern, Germany. AWESOME!

Strength:
Cleans

Conditioning:
10-8-6-4-2-4-6-8-10
Hang Power Cleans (95/65#)
Lateral Hops
Sit-ups

Thursday, May 16

5/16/2013

 
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We have even MORE congratulations to dole out...Joe Saggio is adding to the family! Joe, Lacey, and little miss Aurelia are more than excited to welcome baby #2 to the family soon!

Strength: Snatch

Conditioning:
3 Rounds
10 Pull-Ups
15 Burpees
20 Sit-ups
After you finish 3 rounds, rest :60, then complete 100 squats for time

Thursday, April 25

4/25/2013

 
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Strength:
Turkish Get-Ups

Conditioning:
6 min AMRAP
10 Tuck Jumps
10 Push-Ups
10 Sit-Ups

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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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