Month: September 2015

WEDNESDAY, SEPTEMBER 30TH 2015

*DON’T CHERRY PICK THIS WOD. ABOUT EVERY COUPLE MONTHS WE WILL RUN A 5K. THEY ARE NECESSARY TO OUR FITNESS. WE ALSO HAVE THE GLOW RUN COMING UP IF YOU PLAN ON RUNNING THIS. I WOULD LIKE TO SEE AS MANY CFF MEMBERS RUN…

TUESDAY, SEPTEMBER 29TH 2015

CrossFit Fannin – CrossFit Power Clean (EVERY 2 MINUTES FOR 8 MINUTES) HEAVY 3 Clean (EVERY 2 MINUTES FOR 8 MINUTES) HEAVY 3 Metcon (10 Rounds for time) EVERY 2 MINUTES FOR 20 MINUTES COMPLETE: 6 FRONT SQUATS @ 60% 40 DOUBLE UNDERS(SINGLES=80/120) 12…

MONDAY, SEPTEMBER 28TH 2015

CrossFit Fannin – CrossFit Snatch (15 MINUTES TO WORK TO A HEAVY SINGLE.) Metcon (Time) 21-15-9 REP OF: SQUAT SNATCH (95/65) CHEST TO BAR PULLUPS *can be pullups or ring rows. *can be power-snatch. REMEMBER TO SIGN UP FOR YOUR MEMBERSHIP ON THE ONLINE…

SATURDAY, SEPTEMBER 26TH 2015

WE GROW STRONG FAMILIES…… CrossFit Fannin – CrossFit Metcon (Time) TEAMS OF 2: RUN 1 MILE (RELAY STYLE) *REST 3 MINUTES THEN COMPLETE: Metcon (AMRAP – Rounds and Reps) TEAMS OF 2: AMRAP 15 MINUTES 3 BURPEES TO OVER BOX 5 PULLUPS 5 WALLBALLS…

FRIDAY, SEPTEMBER 25TH 2015

CrossFit Fannin – CrossFit Metcon (Time) 10 ROUNDS FOR TIME OF: 3 POWERSNATCH + OVERHEAD SQUAT(95/135) (115/155) 4 BOX JUMPS (30/24) Farmer’s Carry (AMRAP IN 8 MINUTES) max reps in 8 minutes of 100 meter farmers carry. Every time you break in the middle…

THURSDAY, SEPTEMBER 24TH 2015

CrossFit Fannin – CrossFit Bench Press (10-8-6-4-2) Metcon (Time) RUN 20 METERS 40 METERS 20 METERS 8 ROUNDS REST 45 SECONDS BTW ROUNDS () Dips (Cashout 3 rounds of max effort dips)

WEDNESDAY, SEPTEMBER 23RD 2015

*AS WE MOVE FORWARD ON THIS ADVENTURE BE PROUD OF YOURSELF EVERY SINGLE DAY. FITNESS IS A JOURNEY NOT A QUICK FIX. ENJOY THE RIDE AND SET GOALS AND GO GET THEM! CrossFit Fannin – CrossFit 3 POSITION POWERCLEANS (EMOM FOR 8 MINUTES) HIGH…

TUESDAY, SEPTEMBER 22ND 2015

CrossFit Fannin – CrossFit Metcon (Time) 5 ROUNDS FOR TIME OF: 6 SHOULDER TO OVERHEAD(155/105) 10 DEADLIFTS (155/105) 200 METER RUN MIDLINE TABATA THESE: AB MAT SITUPS HOLLOW HOLDS PLANK HOLDS X 6 ROUNDS OF EACH BY THE SINK AREA I HAVE POSTED SEVERAL…

MONDAY, SEPTEMBER 21ST 2015

CrossFit Fannin – CrossFit Front Squat (FIND A ONE REP MAX) Metcon (Time) FOR TIME: 30 CALORIE ROW 30 BURPEES 30 HANG POWER CLEAN (135/95)

SATURDAY, SEPTEMBER 19TH 2015

CrossFit Fannin – CrossFit STRENGTH: Power clean and jerk into back squat (EMOM (building sets)) Metcon (4 Rounds for reps) 4 rounds for time of: Every 4 minutes complete: 1 lap 10 TTB *max double unders(singles) Rest 1 minute btw rounds.

FRIDAY, SEPTEMBER 18TH 2015

CrossFit Fannin – CrossFit Metcon (AMRAP – Rounds and Reps) TEAMS OF 2 COMPLETE: AMRAP 25 MINUTES OF: 50 WALL BALLS (20/14) 50 CALORIE ROW 50 BURPEES 50 KB SWINGS(70/53) *ONLY 1 PARTNER WORKING AT A TIME . PETIITION THE REPS AS NEEDED.

THURSDAY, SEPTEMBER 17TH 2015

AS WE MOVE ON INTO THIS CHALLENGE I REMIND EVERYONE THIS ISN’T A “DIET”. WHEN PEOPLE HERE THE WORD “DIET” INSTANTLY THEY THINK OF DEPRIVATION. WE ARE EATING MORE THAN WE ARE ACTUALLY USED TO CONSUMING. THE DIFFERNCE IS WE ARE CHOOSING TO EAT…