MONDAY, DECEMBER 12TH 2016

CrossFit Fannin – CrossFit



COMMUNITY WORK

TODAY WE WOULD LIKE TO RAISE A LITTLE MONEY FOR SHELBY HALL’S ( A SUPER AWESOME CFF MEMBER IF YOU HAVEN’T MET HER) FAMILY WHO LOST PRETTY MUCH EVERYTHING IN THE GATLINGBURG FIRES. THIS IS SOME INFO SHELBY PROVIDED:

My sister Tabitha and her husband Mark Blount, as well as our friend Sabrina Taylor recently lost their homes, personal property, beloved dog and rental business, Outback Rentals, to the forest fire in Gatlinburg, TN. They have resided there for nearly 15 years and ran the company from Georgia prior to that. On Monday, after driving into town for dinner, they returned to find their road closed with officers and firefighters not allowing anyone up the mountain. They were sent back into Pigeon Forge to wait for the devastating news. Their homes, vehicles, personal possessions, and business were gone. Their part of the mountain (Chalet Village) is still closed today (12/5/2016) due to continued searches, but they had a friend confirm their loss and send them photos of the aftermath. They are currently staying in a hotel in Pigeon Forge until they are able to visit their property and search through the rubble. All three have been very positive throughout this experience. Please continue to pray for them as they try and rebuild their lives as well as all the others affected by these fires and who have lost loved ones.

*IF YOU WOULD LIKE TO DONATE SOME MONEY TODAY JUST BRING TO THE GYM OR IF YOU WANT TO AND CAN’T MAKE IT TODAY JUST LET ME KNOW. THANKS FOR ALL YALL DO!!

Warm-up

LINE DRILLS

THEN YOU HAVE 10 MINUTES TO PARTNER UP AND WARMUP UP THE WODS SKILLS:

FRONT SQUATS

BURPEES

ROW

POWERCLEANS

POWERSNATCH

DOUBLE UNDERS

Metcon (AMRAP – Rounds and Reps)

IN TEAMS OF 2, ALTERNATING COMPLETE ROUNDS, COMPLETE AMRAP IN 8 MINUTES OF:

-5 FRONT SQUATS

-10 BURPEES OVER BAR

(85/115) (110/145)

REST 2 MINUTES

Metcon (AMRAP – Rounds and Reps)

IN TEAMS OF 2, ALTERNATING COMPLETE ROUNDS, COMPLETE AMRAP IN 8 MINUTES OF:

-ROW 250 METERS

-10 POWERCLEANS

(65/95) (95/135)

*REST 2 MINUTES

Metcon (AMRAP – Rounds and Reps)

IN TEAMS OF 2, ALTERNATING COMPLETE ROUNDS, COMPLETE AMRAP IN 8 MINUTES OF:

-10 HANG POWERSNATCHES

– 20 DOUBLE UNDERS

(65/95)

*SUB 40 SINGLES

TEENS: Metcon (No Measure)

WARMUP:

2 ROUNDS OF:

7 BOX JUMPS

7 PUSHUPS

10 SITUPS

-LINE DRILLS

SKILL PVC:

-FRONT SQUATS, POWERCLEAN,

HANG POWERSNATCH

WOD:

SAME AS ADULTS EXCEPT ROW 250 IS 10 BOX JUMPS

-YOU WILL ENTER SCORES IN ADULT SECTION BUT ADD WEIGHT LOADS IN BOX

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