12.19.12
FREE GUEST DAYS THIS THURSDAY, FRIDAY, AND SATURDAY. ALL CLASSES ARE OPEN TO GUESTS. BRING YOUR FRIENDS/FAMILY TO CROSSFIT HENDERSONVILLE FOR THEIR FIRST CROSSFIT WOD! Skills: Run 400m or Row 500m...
View Article12.20.12
FREE GUEST DAYS THIS THURSDAY, FRIDAY, AND SATURDAY. ALL CLASSES ARE OPEN TO GUESTS. BRING YOUR FRIENDS/FAMILY TO CROSSFIT HENDERSONVILLE FOR THEIR FIRST CROSSFIT WOD! Skills: 1RM Overhead Squat...
View Article12.21.12
FREE GUEST DAYS THIS THURSDAY, FRIDAY, AND SATURDAY. ALL CLASSES ARE OPEN TO GUESTS. BRING YOUR FRIENDS/FAMILY TO CROSSFIT HENDERSONVILLE FOR THEIR FIRST CROSSFIT WOD! Skills: Flexibility Tests...
View Article4.25.13
GUEST DAY TODAY, TOMORROW, AND SATURDAY! BRING YOUR FRIENDS TO CFH! FOR REPS… TABATA STYLE, :20 ON/ :10 OFF Burpees Kettlebell Swings (53/35lbs) Box Jumps (24/20″) Weighted Lunges (45/25lbs) ADV:...
View Article5.2.13
“JACKIE” For Time: Row 1000m 50 Thrusters (45/33lbs) 30 Pull-ups ADV: use bands as needed for pullups MOD: Row 1000m 30 Thrusters 20 Ring Rows CITRUS AND GARLIC ROASTED CHICKEN… Click HERE to visit...
View Article5.10.13
For Time, with Partner: Run 800m (together) 50 Ground to Overhead (45/25lb plate) 50 Overhead Walking Lunges Run 400m 40 GTOH 40 OHWL Run 200m 30 GTOH 30 OHWL MOD: Run 400m/ 300m/ 200m Use (25/10lbs)...
View Article5.23.13
GUEST DAYS TODAY, TOMORROW, AND SATURDAY! BRING YOUR FRIENDS/FAMILY AND INTRODUCE THEM TO THE BEST WAY TO GET FIT IN HENDERSONVILLE! 5 Rounds for Time: Run 200m 9 Toes to Bar 12 WB Shots (20/14lbs)...
View Article5.29.13
For Load: Overhead Squat 5-5-5-5-5 Snatch Balance 3-3-3-3-3 Snatch 1-1-1-1-1 MOD: Coach will prescribe modifications in class per athlete 15 DIFFERENT PALEO SHAKES, FRAPPES, AND SMOOTHIES… CHECK IT OUT...
View Article6.19.13
TODAY IS OPEN GYM FORMAT. YOU MAY COME ANYTIME YOU WOULD LIKE TO COMPLETE THIS WORKOUT. “BASELINE” For Time: Row 500m 40 Squats 30 Sit-ups 20 Push-ups 10 Pull-ups *use assistance as needed Extra time...
View Article6.21.13
GUEST DAYS NEXT THURSDAY, FRIDAY, AND SATURDAY! INVITE YOUR FRIENDS AND FAMILY TO CROSSFIT HENDERSONVILLE! 5 Rounds for Time: 2 Sled Push Down N Back 30 Kettlebell Swings (53/35lbs) 1min Plank Hold...
View Article7.17.13
For Time: 15-12-9-6-3 of… Front Rack Lunge (135/95lbs) Push-ups Box Jumps (24/20″) ADV: Front Rack Lunge (115/75lbs) Push-ups (assisted) Box Jumps (20/16″) MOD: Front Rack Lunge (75/55lbs) Push-ups...
View Article11.20.13
GUEST DAYS TOMORROW, FRIDAY, AND SATURDAY!!! BRING YOUR FRIENDS AND FAMILY TO THE BEST WORKOUT IN TOWN! For Load: 10-8-6-5-4-3-2-1 Back Squat Bench Press *scale with load FOOL’S GOLD CHICKEN NUGGETS...
View Article12.5.13
For Time: 21 Overhead Squats/ 21 Burpees (95/65) 15 OHS/ 15 Burpees 9 OHS/ 9 Burpees 12min CAP ADV: Use 75/55lbs MOD: 15-12-9 OHS (35/15lbs) Burpees BEST PALEO CHRISTMAS DISHES… Visit Robb Wolf’s page...
View Article12.12.13
GUEST DAYS NEXT THURSDAY, FRIDAY, AND SATURDAY! BRING YOUR FRIENDS AND FAMILY TO CFH FOR A GREAT WORKOUT EXPERIENCE! 4 Rounds for Time: 25 Kettlebell Swings (53/35lbs) 20 Front Rack Lunges (115/75lbs)...
View Article1.28.14
GUEST DAYS TODAY AND TOMORROW! Strength: Power Clean 3 x 5 (65%, 75%, 85%) For Time: 25-20-15-10-5 Kettlebell Swings (70/53) Double Unders x2 EMOM perform 5 Burpees 20min TIME CAP ADV: Use 53/35lbs...
View Article2.18.14
Strength: Push Press 3 x 5 (+) (65%, 75%, 85%) 3 Rounds for Time: “Nasty Girls” 50 Air Squats 7 Muscle-ups 10 Hang Power Cleans (135/95lbs) ADV: Use 115/75lbs Banded Muscle-ups x 2 MOD: Use 65/35lbs 14...
View Article3.6.14
Look at that face of intensity! Strength Front Squat 3 x 5 Gymnastics Weighted Push-Up 3 x 5 AMRAP 17 minutes: 5 Wall Walks 25 KBS (53/35) 50 DU ADV: 3 Wall Walks 25 KBS (44/26) 25 DU or 150 SU MOD: 10...
View Article3.19.14
Strength Hang Power Clean 3 x 3 Gymnastics Dips 3 x 8 12min AMRAP: 30 DU 15 KBS (70/53lbs) 7 GHD Sit-Ups ADV 15 DU or 120 SU 15 KBS (53/35lbs) 7 Modified GHD Sit-Ups MOD 90 SU 15 KBS (35/26lbs) 14 Ab...
View Article3.25.14
Strength Back Squat 5-3-1 Gymnastics Strict Pull-Ups 3 x 10 5 Rounds for Reps AMRAP in 2 minutes 5 Front Squats (135/95) 8 HSPU Rest 1 mintue ADV (115/75) 2 Ab-mat HSPU MOD 65/35 Pike Push-Ups...
View Article4.2.14
Strength: Power Clean 3 x 5 (+) (65%, 75%, 85%) Gymnastics: Dips 3 x 5 (use weight or bands as needed) Beginner: EMOM for 10min OR Every 2min for 10min: 100m Sprints Rest 3 min: AMRAP in 7min: 5 Power...
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