December 3, 2019

So you worked out during your pregnancy and then had your beautiful new child…so what’s next?  Well here is some information to think about regarding getting FIT again!

Start postpartum carefully

There is no need to jump into a workout right away, even if you have been consistently hitting the gym during your pregnancy.  Once you have the all clear to resume physical activities, start slowly and allow for more time to both do your exercises and rest between sets.

Repair abdominal muscles

Commonly, women experience a separation of rectus abdominals (main ‘core’ muscles).  Be aware of this and if needed, ready for physical therapy.

General Instability

Childbirth creates a softening the ligaments and joints and can linger for several months afterwards. You may experience unstable joints or a feeling of a wobble as well as a loose pelvis.

The Pelvic Floor

After pregnancy, you may find a need to do some Kegel exercises.  These will address any issues and help strengthen the pelvic floor.  There are...

November 26, 2019

Staying the course with nutrition is often the hardest part of a healthy lifestyle change. And with nearly 80% of weight loss success being tied into proper nutrition, it’s quite possibly the most important part of the equation. One thing that makes it incredibly difficult is a lack of knowledge when it comes to recipes and the thought that it just isn’t going to taste very good. That’s why we like to provide healthy, balanced recipes once a month to help you get new food into your rotation. Healthy can be delicious and these recipes will prove it!

Here is November’s Food for Thought Recipe

Are you ready to take the plunge and try something way outside your comfort zone? Pad Thai is becoming an increasingly popular dish, but can be pretty unhealthy. We have found a recipe that cuts down on the carbs and uses healthier ingredients, but still provides the flavor explosion you’re looking for when you turn to this dish.  Enjoy!

Skinny Pad Thai with Courgette Noodles (Source: Supergolden Bakes...

November 25, 2019

It is such an honor to have Jackie Hanna as the December (and final one of 2019) Athlete of the Month at CFSO.  Watching Jackie up her game crush the workouts in recent months in nothing short of amazing! 

It's almost as if everyone knows when they partner with her, she will not only push them to work harder, but also make them smile and laugh along the way. Truly camaraderie as its best!!

Tell everyone about yourself!

I was born and raised in Chicago, IL. I attended  Fisk University here in Nashville, TN.  After graduating in 2007, I received a teaching position and have been here ever since! While attending Fisk I met my wonderful husband and we have 2 beautiful children 10yr girl named Aria and 3yr old boy named Tristan! 


What currently fills up all of your available time?

I am currently seeking a Doctorate degree in Music & Worship Studies from Liberty University (Lynchburg, VA). I also enjoy teaching General Music full time for Metro Nashville Public Schools. Also...

November 5, 2019

American adults are likely to catch the common cold between one and four times a year while children can be expected to contract the same virus up to 10 times per year. The fatigue, runny nose, coughing and sneezing is annoying and can last up to a week! If there was something you could do to shorten the duration as much as possible, would you?

Here are some tips to help you build up your immune system to ensure you’re in fighting shape the next time this annoying cycle of colds comes to your community.

  1. Exercise often. Exercise builds up the immune system, allowing you to fight off a cold more effectively.

  2. Eat right. A balanced nutrition program ensures your body is getting the nutrients it needs to keep it healthy and your immune system in top shape.

  3. Sleep. Getting adequate sleep is something that most Americans have trouble with. The truth is, that if your body is fatigued before you are exposed to the cold virus, it is much more likely that the virus will have the abilit...

October 24, 2019

Between warm-ups involving his patented 'Jazz' elbows during lateral marches down the gym floor and telling some funny 'Dad' jokes, Jon has made CrossFit Solid Orange his home!  He and his wife started at CFSO in early 2018 and have been a staple ever since.  It's great to recognize Jon Buchalski as our November Athlete the Month!

Give everyone some information on your background...
I was born and raised in New Jersey, about 30 minutes from the Jersey Shore.  I worked at a university a mile from the beach when my future wife, Meredith, got assigned to work on that campus for a few months.  We got to work together for a little while before she left to come back to Tennessee. We stayed in touch and she invited me down to Nashville for a Beer Festival.  I fell in love with her and the city and officially moved down about two years after that first visit.  I now work at MTSU but come home to Antioch to Meredith; our corgi, Maple; and out two cats, Scout and Salem....

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Antioch, TN 37013

Text: 615.988.4437


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CrossFit Nashville


National Champions

 1981 - 2016 - 2018