WEDNESDAY, SEPTEMBER 30TH 2015

5k

*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 AS POSSIBLE . THIS RUN WILL BE APPROPRIATELY SCALED AND CAN BE A ROW AS WELL.

**UNTIL FURTHER NOTICE WE ARE GONNA POSTPONE THE 5:30 AM B/C OF LACK OF INTEREST. I AM CONSIDERING A 6:45 PM CLASS LET ME KNOW ASAP IF YOUR INTERESED. SHOOT ME A TEXT OR EMAIL. THANKS

**EFFECTIVE TOMORROW CLASS TIMES WILL BE 4:45 AND 5:45

***I’M GOING TO MAKE A PROGENEX ORDER BY FRIDAY PLEASE LET ME KNOW IF YOUR WANTING SOMETHING. PRODUCT/PRICE LIST IS POSTED AT GYM.

CrossFit Fannin – CrossFit

5k Run (Time)

Max Effort 5k Run

TUESDAY, SEPTEMBER 29TH 2015

tyson
Congrats Tyson and Brooke for a PR on their mile test at school today!!!

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 AB MAT SITUPS

***5:30 AM CLASS STARTS THIS FRIDAY AM OCTOBER 2ND. PLEASE LET ME KNOW IF YOU ARE ATTENDING. CLASS WILL BE EVERY M/W/F UNTIL FURTHER NOTICE. IF THE ATTENDENCE GOES UP MAY BECOME M-F. IF NUMBERS STAY DOWN MAY REEVULATE CLASS.

MEMBERSHIPS DUE THURSDAY…

MONDAY, SEPTEMBER 28TH 2015

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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 STORE THIS WEEK. MEMBERSHIPS ARE DUE BY THURSDAY. STEPS ARE AS FOLLOWS:

  1. 1. http://www.crossfitfannin.com
  2. 2. click store in upper tabs above logo
  3. 3. choose your plan either state employees or regular
  4. 4. start date is Oct. 1st.
  5. *let me know if you have any difficulties.

IF YOU DIDN’T RECEIVE YOUR GOD/FAMILY/CROSSFIT SHIRT YOU’VE ALREADY PAID FOR PLEASE LET ME KNOW ASAP SO I CAN GET THAT REORDERED. 

*NEW DESIGNS COMING SOON.

SATURDAY, SEPTEMBER 26TH 2015

WE GROW STRONG FAMILIES……

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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

3 BURPEES TO OVER BOX

*TAG OFF TO PARTNER

FRIDAY, SEPTEMBER 25TH 2015

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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 it’s 3 burpee penalty.

*Website Store is fixed now with discount packages available for state employees, military, law enforcement, etc). Sorry for all the confusion. Make sure you put start date as Oct. 1st otherwise it will prorate you for the rest of the month.

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 HANG, HANG, FULL
*WORKING BTW 80-90% OF 1RM

Metcon (Time)

10 CLEANS (205/145)

20 HSPU

30 KB SWINGS (70/53)

40 WALL BALLS (20/14)

RUN 1 LAP

40 WALL BALLS

30 KB SWINGS

20 HSPU

10 CLEANS

*CAN BE POWERCLEANS