CrossFit Fannin – CrossFit

UPDATES:

1. Wait for the trainer to call you into gym- every class

2. Sanitize your hands and spray your shoes

– do not wear shoes that have been other places into the gym have a different pair

3. Put your stuff in cubbies

4. Pick an actual spot and stand and we will warm up together

– so we will start class right away

5. Trainers will handle anything you need: merchandise, drinks, fitaid cards etc

6. Sanitize at end of class and then we will ask well and let it dry 3-5 minutes then call next class in.

7. Use frig by locker room only. No one in coaches office

powerclean + front squat (with a 2 second pause at bottom) (1×1)

work up to heavy single in 15 minutes.
15 minutes to work this cycle. Make sure you stay 2 full seconds at bottom.

We need to work positions

Metcon (Time)

4 rounds for time of:

12 Bar facing burpees(rx jump)

100 meter run

9 Hang powerclean (65/95)

100 meter run

6 Overhead squats (65/95)

Rx+ 95/135

Metcon (AMRAP – Reps)

HOME

5 rounds, 2 mins each, for max reps of:

5 Hand Release Push-ups

10 Burpees

max reps in remaining time Jumping Squats

Rest 1 min

*Each 2 minute interval starts with 5 hand release push ups and 10 burpees. Max Reps Jumping Squats with the remaining time. Record your total number of Jumping Squats!

CrossFit Fannin – CrossFit

UPDATES:

I would love for y’all to send me workout pics of each other so I can post!!!

Whiteboard

https://youtu.be/5hW2BkepFmM

THANK YALL SO MUCH FOR YOUR CONTINUED SUPPORT!!!!

Warm-up

400 meter jog/2:00/1:30 high knees

Elbow to instep each leg :30 secs each

5 push up to pike with 10 second hold in pike really pushing head through shoulders

Pigeon stretch or knee flat as a mostly say 1:00 each side

Metcon (AMRAP – Reps)

With a Partner:

:30 ON/ :30 OFF x 5 Rounds each Movement

1. Push Ups

2. Sit Ups

3. Air Squats

4 Burpees

-BOTH REST

Rest 1 Minute After Each Movement

*Alternate working for :30 back and forth with a partner for 5 minutes each movement. Rest 1 Minute Between movements. Score your teams total reps for each movement!

CrossFit Fannin – CrossFit

Whiteboard

https://youtu.be/cVPJ3a0Rr4w

And be thinking about if you guys pay cash/check option for April you have the option to use your app and change to debit temporarily or I will be at the gym as well.

If you have any needs to fitaid, protein etc I can meet you at the gym plus we live super close to town and you can grab from here too or we can deliver!!

THANKS FOR YALLS SUPPORT DURING THIS SITUATION!! WE ARE A FAMILY AND THIS WILL PASS!!!

Warm-up

400 meter jog or 1:30 high knees

Then 2 rds of:

10 Burpees

15 good mornings

Metcon (4 Rounds for reps)

4 rounds of 4 minute amraps:

Each round buy in 400 meter run

Time remaining:

10 OH lunge (25/45)

5 burpees to a plate

* 1 minute rest after each round

Dont spend more than 2:00 on run or row

*scoring amrap each round for total reps each round 1 rd-15 reps for example

Deadlift (5×3)

This should be moderately loaded 65-75%

If you have light loads or dB/kb go 2/3 sets of max reps

CASH-OUT

Core:

4 x10 couch high fives both ways =1

Accessory work:

3 rds

10 lateral box/chair/step etc steps ups

10 single leg calf raises

1:00 side plank each way

CrossFit Fannin – CrossFit

Whiteboard

https://youtu.be/z72kQBB3oZ0

Warm-up

200 meter jog or 1:00 high knees

20 air squats

1:00 plank hold

10 good push-ups

Metcon (4 Rounds for reps)

EMOM FOR 32 MINUTES:

1 MINUTE BURPEE

1 MINUTE REST

1 MINUTE KB/DB SWING

1 MINUTE REST

1 MINUTE PUSHUPS

1 MINUTE REST

1 MINUTE SITUPS OR V UPS

1 MINUTE REST

* record reps at end of situps or vups

Should record 4 scores for 4 total rounds

Modifications:

Burpee- elevate

Kb/db- anything around house if no weight

Pushups-elevate

Situps- anchor feet if needed

***+This wod is exact wod I had for the gym except row for cals on burpees if you have a rower and ttb for situps if you have pullup bar

CASH-OUT

V up complex 3×10

BONUS

15/20 jog or walk cool down pace

CrossFit Fannin – CrossFit

Whiteboard

Here is a quick video for today( that I literally just re made)! The

awesome one me and the kids did earlier wouldn’t load darnit!!! Got to love technology!

https://youtu.be/8-ho1bXWew0

Warm-up

200 meter jog or 1:00 high knees

1:00 plank or hs hold

15 air squats

Back Squat (3×8)

3×8 at 65% can go from ground or rack!

If no back squat you can goblet squat something from your house or dB or kb

Metcon (AMRAP – Rounds and Reps)

20 minute amrap of:

-2 bar muscle ups/4 pullups/4 ring rows/4 challenging pushups

-4 hspu

-20 double unders

Choices:

2 bmu-4 pullups-4 jumping pullups-4 ring rows-4 challenging pushups

*get creative here for a pull can even clim under a chair and pull chest to chair!

Hspu-4 shoulder press or push press with loads or anything around your house

-20 double unders-40 singles-40 lateral jumps-40 jumping jacks

Track option:

20 minute:

400 meter run (1 lap)

4 hspu or challenging pushups

20 unders

CASH-OUT

2-3 rounds:

10 Bulgarian split squats

20 hip bridges

10 dB bent over row-use anything here

1:00 wall sit

CrossFit Fannin – CrossFit

Whiteboard

https://youtu.be/jWI-WByKKIw

Warm-up

If y’all want a great warmup to get things ready to go:

6:00 clock:

40 high knees

40 mtn climbers

20 scap only push-ups

:30 active hold bottom of squat

Bench Press (10×3)

Moderately heavy 80-90%

If no bench no worries skip to

WOD

Metcon (AMRAP – Rounds and Reps)

18 minute amrap of:

15 sit-ups

12 Russian twists (weight if you have it)

10 Burpees

Can elevate burpee if needed

CASH-OUT

2-3 rounds of:

20 hollow rocks * which I forgot to

demo but it’s on my channel which I will post

10 3 way sit-ups

Stretching:

2:00 couch

2:00 pigeon

2:00 pancake

UPDATES:

Here is link to all sorts of demo videos I use for home program clients

https://www.youtube.com/playlist?list=PL8p64BRDl1hPlVOxY2vB8XIUf00e1yTUG

CrossFit Fannin – CrossFit

UPDATES:

Remember guys we are closed this week; after much prayer on this matter this is sincerely what I believe needs to happen this week. We will evaluate the situation often! Because trust me when I say we will get WORK down this week either way!!

1. My challenge to you this week:

-Be of high spirits

-WOD each day and POST!!! This is important for our gym community. Lets have fun with this…

2. When in doubt and fear turn to scripture instead social media.

3. Eat as clean as possible for Challenge people it ends this Saturday!

4. Let me know any questions you may have 828-361-2544

5. If you need anything at the gym (belts, ropes etc) let me know we can let you grab them. Text me ASAP and we can do tomorrow

6. If you want to purchase any products or grab product let me know (fitaid s, puori etc) I will text you ASAP when your pre order comes in

TODAYS WOD BRIEF

https://youtu.be/nHOf-PL3u7U

Power Snatch (5×6)

If have weight go 6 reps every minute for 5 minutes

If light weight or dB go :30/:45 seconds every minute for 5 minutes

Metcon (AMRAP – Rounds and Reps)

20 MINUTE AMRAP OF:

400 meter run

20 single arm dB hangclean and Jerks

40 jumping lunges (total)

Options:

400 run/200 run/500 row/ 1:30-2:00 of high knees-1:30-2:00 step ups on like an actual step or something smaller

Single dB weighted- unweighted or something from your house-air squats

40 Jumping lunges- 20 jumping lunges- can ever just partial lunges

POST YOUR SCORES NOT FOR PLACEMENT BC IT WILL VARY TOO MUCH BASED ON RUNS ETC. SOME IF YALL WILL BE HITTING SOME HILLS MORE THAN OTHERS

BUT LIKE I SAID MORE SO FOR MORALE

CASH-OUT

Max plank hold

Then

3 sets of :30 seconds

Stretching cool down:

1:30 of elbow to instep each leg

1:30 frog stretch

1:30 toe touch

CrossFit Fannin – CrossFit

UPDATES:

REMEMBER GYM IS CLOSED TODAY. Post your home wod scores that makes it fun!! Will post details about upcoming week this wkd as well

HOME: Metcon (AMRAP – Rounds and Reps)

5 Minute AMRAP:

1,2,3,4,5,6,7…

Sit Ups

Air Squats

Burpees

2 Minute Rest

5 Minute AMRAP:

2,4,6,8,10…

Sit Ups

Air Squats

Burpees

2 Minute Rest

5 Minute AMRAP:

3,6,9,12,15…

Sit Ups

Air Squats

Burpees

Add rounds and reps together at the end to prevent putting in 3 scores!!!

Make sure to post that’s what makes it fun

CrossFit Fannin – CrossFit

Warm-up

400 meter jog

Good group stretch 5-10 minutes as a class

Metcon (Time)

FOR TIME:

400 meter run

40 Burpees to touch

400 meter run

40 dB alt Powersnatch (35/50)

400 meter run

40 box jumps (20/24)

400 meter run

Modifications:

400 run-500 row-200 run

Burpees- elevated

Powersnatch-loads

Box jumps- height

HOME: Metcon (AMRAP – Rounds and Reps)

4 Rounds:

2 Minute AMRAP:

200m Run

Max Reps Burpees with remaining time

1 Minute Rest

2 Minute AMRAP:

15/20 cal row

Max Reps Kettlebell Swings (dB)with remaining time

1 Minute Rest

* if no equipment 200 run=1:00 high knees

Row=run 200 or roughly 1:00

Kbs- situps

CrossFit Fannin – CrossFit

Warm-up

1,000m Bike or row slow here

2 Rounds:

10 Pass thrus

10 Double Dumbbell Strict Press with pause at top

Push press, push jerk, split jerk (3×1)

Work up to a moderately heavy Complex

1Push Press

1 Push Jerk

1 Split Jerk

***From Rack***
Push Press + Push Jerk + Split Jerk (15-20 Minutes)

1-1-1

** CAN BE A PUSH PRESS-JERK-JERK

Metcon (Time)

For Time:

50 Ab Mat Sit Ups

50 Dumbbell Bench Press (35/50)

50 Toes to Bar

50 Dumbbell Push Press (35/50)

Rest 5 Minutes

50 Dumbbell Push Press (35/50)

50 Toes to Bar

50 Dumbbell Bench Press (35/50)

50 Ab Mat Sit Ups

* Pick the right weight on the dumbbells. Pick something you can do at least sets of 10 with at a minimum!

Modifications:

Lifts just scale loads

Ttb-knees to chest- v ups

HOME: Metcon (AMRAP – Rounds and Reps)

5 Minute AMRAP:

15 Air Squats

15 Push Ups

15 Box Jumps (20/24)

2 Minute Rest

5 Minute AMRAP:

10 Air Squats

10 Push Ups

10 Box Jumps (20/24)

2 Minute Rest

5 Minute AMRAP:

5 Air Squats

5 Push Ups

5 box jumps (20/24)

* box jumps can be on anything like a step etc