TUESDAY, FEBRUARY 14TH 2017

CrossFit Fannin – CrossFit


DIDN’T POST YESTERDAY BUT LAST WEEK FOR THE CHALLENGE!!!! THE CHALLENGE WILL END ONCE YOU HAVE PERFORMED YOUR WOD ON MONDAY.

Metcon (2 Rounds for time)

2 ROUNDS EACH FOR TIME OF:

-ROW 1000 METERS

-25 THRUSTERS (55/75)

*AT LEAST 3 MINS BTW SETS

*MODIFICATIONS

500 METER ROW

25 THRUSTERS (EMPTY BAR)

CASH-OUT

3 ROUNDS NOT FOR TIME OF:

10 DB FLAT BENCH (AHAP)

20 WEIGHTED SITUPS (PLATE, DB, BALL ETC)

30 DOUBLE UNDERS

*IF WANTING A LITTLE EXTRA WORK TAKE BAR YOU DID WOD WITH AND THROW IN 10 WALKING OH LUNGES AS WELL

TEENS: Metcon (AMRAP – Rounds and Reps)

WARMUP:

200 METER RUN

10 BOX JUMPS

10 WALL BALLS

LINE DRILLS + AGILITY

SKILL: BENCH PRESS

*WORK TO HEAVY SINGLE

WOD:

AMRAP IN 10 MINUTES OF :

-1 CONE DRILL

-8 STO

-8 BOX JUMPS

UPDATES:

CROSSFIT KIDS/TEENS:

OUR STUDY HALL IS NOW READY IN THE BACK. ALL DROP OFF/PICK UPS WILL BE DONE FROM THE BACK.

-ONCE CFK IS OVER THEY WILL NEED THEIR BACKPACKS TO EITHER READ OR COMPLETE HOMEWORK.

-ONCE TEENS ARRIVE OR ONCE IT’S OVER NEED TO READ OR COMPLETE HOMEWORK.

-THIS ROOM NEEDS TO STAY CLEAN AND TIDY. IF A MESS IS MADE IT NEEDS TO BE CLEANED UP. TRASH IN TRASH CAN AND MESSES SWEPT UP.

-ACADEMICS ARE AN IMPORTANT PART TO THE WELL ROUNDED ATHLETE. CROSSFIT FANNIN WANTS TO GIVE THE OPPORTUNITY FOR WORK TO BE COMPLETED SO THAT OUR BUSY CHILDREN CAN GET A GREAT WORKOUT IN FOR THE DAY PLUS COMPLETE THEIR EXPECTED SCHOOL WORK. STUDIES HAVE PROVEN THAT AFTER A WORKOUT THE BRAIN IS AT IT’S PEAK FOR ACADEMICS SO WE WANT TO UTILIZE THIS TIME WELL, THANKS!!

%d bloggers like this: