Month: January 2017

TUESDAY, JANUARY 31ST 2017

CrossFit Fannin – CrossFit Power Snatch (1 X 2) 2 @65% 2 @ 70% 2 @ 75% 2 @ 80% 2 @ 85% REST BTW SETS 15 MINUTES CrossFit Games Open 11.1 (AMRAP – Rounds and Reps) 10-Minute AMRAP of: 30 Double-Unders 15 Power…

MONDAY, JANUARY 30th 2017

CrossFit Fannin – CrossFit Back Squat (1 x 1) 15 minutes to find today’s heavy single Metcon (Time) FOR TIME COMPLETE: 150 WALL BALLS (14/20) *for every break complete 5 pullups CASH-OUT Option #1 3 rounds of: 25 double unders 25 weighted sit-ups Option…

SATURDAY, JANUARY 28TH 2017

CrossFit Fannin – CrossFit Metcon (Time) WITH A PARTNER FOR TIME COMPLETE A DECK OF CARDS: HEART- BACK SQUATS (65/95)(95/135) CLUB-HANG POWECLEAN DIAMOND-ABMAT SITUPS SPADE-KB SWINGS (35/53)(53/70) Jokers-800 M Run (Car wash loop) or 1000 M Row Each team of 2 athletes will receive…

FRIDAY, JANUARY 27TH 2017

CrossFit Fannin – CrossFit CASH-OUT 3 ROUNDS OF: -10 STRICT RING OR BAR DIPS -RIG TO RIG OVERHEAD WALKING LUNGE (PICK YOUR WEIGHT: BAR, BALL, PLATE ETC) -10 TOES TO BAR -300 METER ROW Metcon (AMRAP – Rounds and Reps) WITH A PARTNER ALTERNATING…

THURSDAY, JANUARY 26TH 2017

CrossFit Fannin – CrossFit Metcon (Time) FOR TIME COMPLETE: 15-12-9-6-3 OF: STO (55/75) BURPEES OVER BAR GAMES PREP FOR TIME COMPLETE: 21-18-15-12-9-6-3 STO (65/95) BURPEES OVER BAR (MUST JUMP) CASH-OUT PICK A SKILL YOU WANT TO WORK ON. IF IM TRYING TO GET RX…

WEDNESDAY, JANUARY 25TH 2017

CrossFit Fannin – CrossFit CLEAN COMPLEX (6 X 1) HANG CLEAN, HANG CLEAN, CLEAN, PUSH JERK ALL UNBROKEN HANDS STAY ON BAR ON FULL CLEAN BAR IS TOUCH N GO OFF GROUNDONLY SCORE LAST ROUND (BUILDING SETS) 15 MINUTES Nancy (Time) 5 Rounds for…

TUESDAY, JANUARY 24TH 2017

CrossFit Fannin – CrossFit Metcon (3 Rounds for time) 3 ROUNDS EACH FOR TIME OF: 300 METER ROW (RX 500) 10 BOX JUMP ON AND OVERS (20/24) (hips must open) 10 WALL BALLS (14/20) 30 DOUBLE UNDERS *COMPARE SCORE TO JULY 27TH AND NOVEMBER…

MONDAY, JANUARY 23RD 2017

CrossFit Fannin – CrossFit 5 WEEKS TO GO…….HANG IN THERE!!! Bench Press (5 X 4) 5 ROUNDS OF 4 REPS AT 80% OF 1 REP MAX. ABOUT 2 MINUTES BTW SETS Metcon (AMRAP – Rounds and Reps) 20 MINUTE AMRAP OF: 200m Run 10…

SATURDAY, JANUARY 21ST 2017

CrossFit Fannin – CrossFit NEW LONGEVITY CLASS ALL THE INFO ON THIS PROGRAM IS NOW ON THE WEBISTE IF YOU WANT TO CHECK IT OUT. THE SCHEDULE, START DATE, PRICING, ETC. IS ALL THERE. I WILL ALSO HAVE SOME HANDOUTS ON THIS AT THE…

FRIDAY, JANUARY 20TH 2017

CrossFit Fannin – CrossFit POWERSNATCH (10-15 MINS) 5 x 5 must be touch n go goal is 75% rest btw sets Metcon (AMRAP – Rounds and Reps) 16 MINUTE AMRAP ALTERNATING MOVEMENTS TO COMPLETE ROUNDS WITH A PARTNER: -15 KB SWINGS(35/53) (53/70) -100 METER…

THURSDAY, JANUARY 19TH 2017

CrossFit Fannin – CrossFit Front Squat (5 X 2) 2 @ 75% 2@ 80% 2@ 85% 2 @ 90% 2@ 95% ENTER ALL LOADS IN BOX BUT ONLY SCORE LAST SET Metcon (Time) FOR TIME COMPLETE 15-12-9-6 REPS OF: FRONT SQUAT (65/95) HSPU PULLUPS…

WEDNESDAY, JANUARY 18TH 2017

CrossFit Fannin – CrossFit NUTRITION FEW TIPS: 1. HOPEFULLY THINGS ARE GOING GOOD. 2. IF YOU EXPERIENCING DETOX SYMPTOMS (HEADACHES, MOODINESS,ETC) THAT’S YOU WAY OF KNOWING JUST HOW “ADDICTED” TO CERTAIN FOODS, SUGAR, OR CAFFEINNE YOU WERE. 3. MAKE SURE YOUR DRINKING AT LEAST…