Month: June 2016

THURSDAY, JUNE 30TH 2016

CrossFit Fannin – CrossFit Shoulder Press (5 x 3 ) 80% of 1 RM (across the board no building) Metcon (Time) 21-15-9 FRONT SQUATS (95/135) PULLUPS REST 5 MINS *pullups- progressions, rings Metcon (Time) 21-15-9 POWERSNATCH (65/95) HSPU ( box progression, kneeling sp)

WEDNESDAY, JUNE 29TH 2016

CrossFit Fannin – CrossFit Deadlift (2 reps x 8 minutes) EMOM FOR 8 MINUTES: 2 Deadlifts (Heavy 85% and up) Metcon (Time) 5 Rounds for time of: 10 SDHP ( 65/95) 50 Meter Bear Crawl (as little knee bend as possible) 200 meter med…

TUESDAY, JUNE 28th 2016

CrossFit Fannin – CrossFit Metcon (No Measure) EMOM for 10 mins complete: MINUTE 1: 8 KB swings 35/53 53/70 MINUTE 2: 8 box jumps 20/24 24/30 *alternating back and forth Metcon (AMRAP – Rounds and Reps) 2 x 7 MINUTE AMRAP OF: 8 wall…

MONDAY, JUNE 27TH 2016

CrossFit Fannin – CrossFit Back Squat (5 X 5) 75 -80% across the all sets Metcon (Time) For Time 65/95 95/135 10 Overhead squats 10 Thrusters 10 Power cleans 10 Toe to Bar 10 Burpee ctb (pu) 10 Toe to bar 10 Power cleans…

SATURDAY, JUNE 25TH 2016

CrossFit Fannin – CrossFit ULTIMATE FRISBEE!!!! I ENCOURAGE EVERYONE TO COME OUT AND PLAY ULTIMATE FRISBEE IT’S SUPER FUN. I CAN HEAR SOME OF YOU SAYING, “OH THAT’S JUST FOR ATHLETES”. IF YOU COME TO THE GYM THAT’S WHAT YOUR GAINING ATHLETICISM AND FITNESS….

FRIDAY, JUNE

CrossFit Fannin – CrossFit SKILL EMOM FOR 10 MINUTES COMPLETE 2 OF THE FOLLOWING: 1. 4 DHSPU, 1-5 MU 2. 4 HSPU, 4 CTB 3. 4 HSPU, 4-6 PULLUPS 4. 5 BOX HSPU, 5 PROGRESSION PU *MINUTE 1= 1ST MOVEMENT. MINUTE 2= 2ND MOVEMENT….

THURSDAY, JUNE 23RD 2016

CrossFit Fannin – CrossFit Metcon (Time) 5 Rounds For time: 5 burpee box jump on and overs (20/24) 10 hand release push ups 15 KBS (35/53) 100 meter run * If you’ve noticed our new TANKS and SLEEVELESS shirts are in. Our fronts say…

WEDNESDAY, JUNE 22nd 2016

CrossFit Fannin – CrossFit Power Clean (4 x 4) across the board same weight. should be somewhere btw 60/65% of 1RM. These sets should be unbroken 4 reps touch n go. 15 minute cap Metcon (AMRAP – Rounds and Reps) 9 Minute AMRAP of…

TUESDAY, JUNE 21st 2016

CrossFit Fannin – CrossFit 3 POSITION POWERSNATCH (work to heavy single (15 mins)) HIGH HANG, HANG, FLOOR Metcon (AMRAP – Rounds and Reps) 10 MINUTE AMRAP OF: 6 POWER SNATCH (75/115) 9 ALTERNATING FRONT RACK LUNGES 12 WALL BALLS (14/20) CASH-OUT MANMAKERS (3×5 (ahap))…

MONDAY, JUNE 20TH 2016

CrossFit Fannin – CrossFit Nancy (Time) 5 Rounds for time of: 400m Run 15 Overhead Squats, 95# / 65#OHS can be front squats *check crossfitfannin.com and click the pics to check partner and rules. Rule sheets are at the gym. Please put your phone…

SUNDAY, JUNE 19TH 2016

SUNDAY, JUNE 19th 2016

CrossFit Fannin – CrossFit NUTRITION