| Race Registration | 6:30 AM |
| 5K Run Starts | 8:00 AM |
| Goblin Gallop | 9:00 AM |
| 1-Mile Fun Run | 9:15 AM |
This is a competitive event on a USTFA Certified course (Certification # TN 10040MS), with CASH prizes for overall top male and female and awards for the top finishers in each age division. Again this year, R.A.C.E Nashville will be timing the event using chip timing. The course is a flat and scenic route. 5K is a great chance for a PR!
For those who want a shorter route or slower pace, join us on the 1-Mile Fun Run/Walk. This is a great event for people of all ages to come out and pay tribute to those affected by cancer. Come show your support in the fight against lung cancer! Participants are welcome to dress in costume to show their Halloween spirit.
The Goblin Gallop is a fun and special race for the younger children. All the Goblins will receive a t-shirt and a special treat! We can’t wait to see the little ones dashing around Thompson Plaza again!
There are still spots remaining! Join the other 50 CFH members and let’s go Ninja style on this course. Shirts and socks will be in soon. Keep up your training and if you haven’t yet registered, get on it now.
There will be a post Warrior Dash party on the McDuffie deck. All are welcome. Show up around 7:00pm with a Paleo friendly dish and we will go pot luck style for the evening relaxing on the deck after a crazy race day!
For directions to the McDuffie house, please contact Lindsey at 615.545.2271
***We will be leaving to go to Manchester at 9:00am that Saturday morning. If you would like to carpool meet in the FMC parking lot 10 minutes till 9:00am. We will be driving for 1.5 hours, then shoot to hit the course at 11:00am. If you have a different wave heat time, jump in with the 11:00am crew. Word on the street is that they don’t care when you start, so let’s do this together!
Click HERE to register. Last day is September 6th.
ON SATURDAY, SEPT 10TH AT THE STREETS OF THE INDIAN LAKE, 9:30AM…
YOU DON’T WANT TO MISS IT! LET’S SUPPORT OUR TROOPS AND SHOW OUR TOWN WHAT COMMUNITY IS ALL ABOUT.
1. What is Fight Gone Bad?
It is a CrossFit workout, described HERE: In this workout you spend one minute at each of five stations, resulting in a five-minute round after which a one-minute break is allowed before repeating.
This event calls for three rounds. The clock does not reset or stop between exercises. On call of ‘rotate,’ the athletes must move to the next station immediately. One point is given for each rep, except on the rower, where each calorie is one point.
The stations are:
1. Wall-ball, 10 ft target (Reps
)2. Sumo deadlift high-pull (Reps)
3. Box jump (Reps)
4. Push-press (Reps)
5. Row (Calories)
2. Can anyone do it (any athlete/fitness level/new member or old, etc.)?
Yes, just like each workout we do at the gym it is scaleable. We will have set scaling options available, divided into classes:
Class A: Standard Men = 75lb push-press and sumo deadlift high pull, 20lb wall- ball and 20 inch box jump
Class B: Modified Men/Standard Women = 55lb push-press and sumo deadlift high pull, 14lb wall-ball and 20 inch box Jump
Class C: Intermediate = 35lb push-press and sumo deadlift high pull, 8lb wall-ball and 20 inch box Jump (step ups are okay)
Class D: Beginner/Kids = 15lb push-press and sumo deadlift high pull, 4lb wall-ball (can be lowered to 8 foot target) and 10 inch box jumps
3. What is FGB6?
Fight Gone Bad 6 (FGB6) is a fundraising event utilizing the collective power of CrossFit affiliates worldwide to raise funds for charities benefiting soldiers and their families. Again, September 10th, mid-morning…sign up HERE. Any more questions about FGB6 just let me know.
WATCH HERE FOR VIDEO IF IT DOESN’T SHOW UP
Want to raft the Ocoee for the first time or maybe the 5th time? Come with the CFH community for the 3rd annual White Water Rafting Adventure. We will leave Saturday morning, August 20th. Some may camp overnight and kayak the Hiwassee or ride the Ziplines and some may head back home and call it a day! Whatever you want to make this trip…you can. We just want to know who is interested at this point and finalize the details on what everyone would like to do that weekend. I will refer you back to THIS post of last year’s trip and you can see how much fun we have!
SIGN UP SHEET IN THE BOX ON THE FRONT WHITEBOARD!
You don’t want to miss this! Start rallying your team together for a FUN night of wiffleball and competition. Donations will be accepted for the Hank Thompson Trick or Treat 5K on October 1st. All proceeds of this race go to support Lung Cancer Research.
More details to come, but plan on 6:30pm Saturday night, August 13th. Get your team together and get signed up on the whiteboard in the gym!
Join the ladies of CFH on Monday night, July 11th at 6:30pm for a evening with the gals! Mrs. Joy Gregory will be hosting at her home. All women of CFH will are invited…young and old. There will be good food and surprise guests! It’s always an exciting time at the Greogory’s house! Please Sign Up in the gym on the whiteboard and we will get you directions and details in a couple weeks.
Crossfit member & family gathering on the lake. Friday July 15 from 4 pm to 9 pm, Dr. Ben Follas’ house on the lake, 1000 Edgewater Circle in Gallatin. Bring something Paleo-friendly to share. RSVP to Dave Rogers at rogers296@comcast.net with how many family members you are bringing and what dish you plan to bring. If you have a boat, please let Dave know if you can bring it (we will probably need every boat we can get), or if you have water toys let him know that as well. We will tube, wakeboard, wake surf, jet ski, swim, etc. and enjoy some fellowship!
What: The Team CFM 5K Run/walk is a laid back Run/Walk for the purpose of raising funds to support Team CFM get to the 2011 Reebok CrossFit Games in California. Only 30 teams WORLDWIDE qualify for The Games and Team CFM has worked and sacrificed so much to be competing at this level. Lets show our support and love!
When: Saturday July 9th @ 9:00 A.M. Kids “Fun Run 1 Mile” Starts at 8:45. Registration opens at 8:00 A.M.
Where: At CrossFit Murfreesboro 1056 Seals Way, Murfreesboro TN 37128
How Much: $25 for all 5k participants and $10 for the Kids “Fun Run.”
Cant make the race? Just Donate!
There will be 4 opportunities for you to get all the details of the challenge. The first opportunity is available next Thursday night, July 7th at 7pm. From 7-7:30 we will go through the following:
Commitment Document
Point System Document
Blood Testing Info
Bod Pod Testing Info
*** When a client tests in the Bod Pod they will find out their lean and fat mass in pounds and percentages as well as their RMR and what their daily caloric intake should be based on their activity level. After your second Bod Pod test you begin to receive a sheet that graphs your results.
Then, the following 30 minutes we will be reviewing the Zone. Please be prepared to take notes so you can be well equipped come start date.
There will be 2 divisions:
Weight Loss: athletes need to lose more than 25 lbs; athletes are committed for 1 year
Lean Out: athletes need to lose 0-15 lbs and focus on changing body composition; athletes are committed for 5 months
The challenge will be $125 for the Weight Loss Division and $75 for the Lean Out Division and include the following:
Bod Pod Testing
Bloodwork
30 days of Breakfast, Lunch, Dinner Menus
Food Log Coaching/Accountability
Profile Photographs every 6 weeks
Incentives to WIN:
Weight Loss: 6 months off CrossFit classes
Lean Out: 3 months off CrossFit classes
There will be some smaller prizes announced down the road.
Like I have said before, this challenge is not for people who want to give 90% effort towards getting healthy and fit. We want you to be 110% committed to this and if you are, you will be glad you did and you will succeed. Your life will be changed forever!
The next opportunities to get all the details and figure out “The Zone” are:
Saturday, July 16th, 9:15 am
Saturday, July 30th, 9:15 am
MAKE PAYMENT HERE, UNDER WORKSHOPS.
NEED A DATE NIGHT? DO YOUR KIDS NEED A NIGHT AWAY TO PLAY WITH THEIR FRIENDS? WE HAVE THE SOLUTION! DATE: Friday night, April 27th TIME: 6:00-10:00pm PLACE: At the box COST: $15/child, $10/2nd child, $25 max cost AGES: 12 months …
WANT TO HELP WIN SOME MONEY FOR THE PEOPLE IN CHAD, AFRICA WHO DON’T HAVE CLEAN WATER? JOIN US FOR POKER NIGHT AT CFH AND PLAY FOR A GOOD CAUSE. DATE: April 27th TIME: 8:00-10:00pm PLACE: TBA (CrossFitter’s house…any volunteers?) …
CROSSFIT ENDURANCE CERTIFIED COACH, DOUG WARREN IS BACK! THE FIRST RUNNING CLINIC 101 WAS A SELL OUT. YOU DON’T WANT TO MISS THIS OPPORTUNITY THAT IS BACK AGAIN! DATE: Saturday, April 21st TIME: 8am-12:00pm PLACE: CrossFit Hendersonville WHO: Anyone! Beginner level …
info@crossfithendersonville.com
615.545.2271
557 East Main St. Suite B, Hendersonville, TN 37075
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Form a team and run/bike the streets of Nashville hunting clues and performing obstacles. Super fun event and it’s great for CrossFitters because it is a team style event where you don’t know what you are doing until you show up! Get a group together and let’s tear up downtown Nashville CFH.
Saturday, October 8th Race Day!
6:30am – Transition Area opens. (Full Course division – please do not arrive any later than 7:15am or you may not be able to race)
8:00am – The Oyster Urban Adventure Race begins! (Full Course only)
10:00am – The Half Oyster begins! (Please arrive at the TA by 9:00am)
2:30pm(ish) – After Party begins when a minimum of 75% of teams have completed the course. Enjoy post-race food, Deschutes beer, and the awards ceremony during the After Party. Take the time to relax, stretch and share a beer and your stories with other racers!
Click HERE to register