WEDNESDAY, MAY 31ST 2017

CrossFit Fannin – CrossFit


MEMORIAL DAY 2017

Power Snatch (1 X 1)

WORK TO TODAY’S HEAVY SINGLE

Metcon (4 Rounds for time)

4 ROUNDS EACH FOR TIME OF:

-Row 500 meters

-12 Overhead Squats (65/95)(95/135)

Rest at least 60 seconds

TUESDAY, MAY 30TH 2017

CrossFit Fannin – CrossFit

Metcon (Time)

FOR TIME COMPLETE:

21-18-15-12-9-6-3 OF:

-HANG POWERCLEANS (55/75)

-STO

CASH-OUT

-Tabata weighted sit-ups x 8

– Tabata partner plank holds (weighted 25/45) x 8 (4 each person)

MONDAY, MAY 29TH 2017

CrossFit Fannin – CrossFit


1 WOD ONLY @9:30

Murph (Time)

For Time:

1-Mile Run

100 Pull-ups

200 Push-ups

300 Air Squats

1-Mile Run

If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here
MODIFICATIONS:

1. FULL “MURPH”

2. SCALED MOVEMENTS (BANDED PULLUPS ETC., KNEE PUSHUPS) BUT OTHERWISE FULL.

3. HALF “MURPH”

800 METER

50

100

150

800 METER

4. OR PARTNER “MURPH”

GROUPS OF 2-4 DIVIDE UP REPS

MEMORIAL DAY 2017

AS WE APPROACH THIS WORKOUT WE THINK SOLELY ON HOW BAD IT WILL “SUCK” FOR US TO COMPLETE ETC. AND SOMETIMES WE FORGET WHY WE ARE ACTUALLY DOING IT. WE DO THIS WOD FOR OUR GRATIFICATON VS. THE HONOR OF SACRIFICE. SO EVEN THOUGH WE DREAD IT FROM A PHYSICAL PERSPECTIVE THE GOAL IS TO FINISH AND HONOR THE SACRIFICES THAT HAVE BEEN MADE. OUR SOLDIERS PLAY AN IMPORTANT PART IN OUR DAY TO DAY LIVES AND OUR FREEDOMS WE TAKE FOR GRANTED. BUT THE ULTIMATE SACRIFICE WAS WHEN JESUS CHRIST DIED FOR YOU AND I. WE ALL KNOW THE STORY BUT IF YOU LOOK AT IT FROM YOUR OWN PERSPECTIVE IT’S SO HUMBLING. IF I WERE IN A SCENARIO WHERE I HAD TO CHOOSE YOU OR BRADY I WOULD ALWAYS CHOOSE BRADY. I COULD SAY I WOULD CHOOSE YOU BUT IN REALITY WE ALL KNOW WHAT WE WOULD DO. SO THE THOUGHT THAT OUR GOD SACRIFICED HIS ONLY SON SO THAT WE HAVE A CHANCE TO HAVE AN ABUNDANT LIFE BLOWS MY MIND. “HONOR THE BODY YOU WERE GIVEN” IS ON OUR SHIRTS, BUT WHEN WE STRIVE TO DO THAT DAILY IT’S A GAME CHANGER. LOOK AT THE WORDS, “WERE GIVEN”, GIVEN MEANING YOU DID ABSOLUTELY NOTHING TO DESERVE IT. OUR DAY TO DAY JOBS ARE TO WORK HARD, ALLOW OUR LIVES TO BE A WITNESS, STAY HUMBLE, STAY GRATEFUL AND TO REPAY THAT SWEET SWEET GIFT. SO AS WE APPROACH THIS WORKOUT YES IT WILL BE HARD AND WE WILL WANT TO QUIT BUT REMEMBER THE SACRIFICE.

WATCH THE TWO VIDEOS BELOW BEFORE COMING IN TODAY:

https://youtu.be/qmTvp0HCoK8

AND

https://www.youtube.com/watch?v=nBoMJmwNfbo

SATURDAY, MAY 27TH 2017

CrossFit Fannin – CrossFit


Metcon (Time)

WITH A PARTNER COMPLETE A DECK OF CARDS FOR TIME:

DIAMOND: DEADLIFT (95/135)

CLUB: BOX JUMPS (20/24)

SPADE: KB SWINGS (35/53)

HEART: 100 METER RUN

JOKER: 1 LAP AROUND BUILDING OR 500 ROW

ACES=11

FACE CARDS=10

Each team of 2 athletes will receive on complete deck of playing cards for time. Each team member will draw a card and perform the card number and the suit exercise and then draw another card. This will continue until the deck is completed.

FRIDAY, MAY 26TH 2017

CrossFit Fannin – CrossFit


I WILL POST OUR SUMMER SCHEDULE ON MONDAY. NEW CLASSES ADDED FOR SUMMER ONLY!!

MOBILITY/STRETCHING

10-15 MINUTES CONCENTRATION ON MOBILITY.

Metcon (AMRAP – Rounds and Reps)

15 MINUTE AMRAP WITH A PARTNER OF:

(COMPLETING FULL ROUNDS BEFORE SWITCHING)

-5 CLEANS (65/95)

-5 STO

-5 BACK SQUATS

-100 METER RUN

SUMMER SCHEDULE

SUMMER SCHEDULE:

MONDAY THRU FRIDAY: 5:30-6:30 CLASS, 8:15-9:15 CLASS, AND ALL AFTER SESSIONS 4:45, 5:45, AND 6:45(EXCEPT ON FRIDAYS)

CROSSFIT TEENS: MONDAY, TUES, AND THURSDAY AT 5:45

CROSSFIT KIDS SUMMER SESSION: TUES AND THUR AT 8:15 AM

DATES FOR SUMMER SESSION: JUNE 6-JULY 13TH

NEW CLASSES FOR SUMMER ONLY

SUMMER ATHLETE CLASS (HIGH SCHOOL) TUES AND THUR AT 6:45 PM

LUNCH TIME WOD: TUES/THURSDAY ONLY 12: 30-1:30 STARTING JUNE 6TH

OLYMPIC LIFTING CLASS: MONDAY AND WEDNESDAY AT 6:45 STARTING JUNE 12TH.

THURSDAY, MAY 25TH 2017

CrossFit Fannin – CrossFit


NO 8:15 CLASS TODAY

Metcon (AMRAP – Rounds and Reps)

12 MINUTE AMRAP OF :

7 BURPEES

12 WALL BALLS

25 DOUBLE UNDERS

SCALES: BURPEE NUMBER

WALL BALLS SUPER LIGHT OR AIR SQUATS

DOUBLE UNDERS SINGLES X 2 (OR POSSIBLY 1)

CASH-OUT

8 ROUNDS OF PARTNER MEDBALL THROWS FROM BOX (20/24)

*CHOOSE YOUR OWN BALL WEIGHT AND EACH PARTNER DOES ALL 8 BEFORE SWITCHING.

PRODUCT HIGHLIGHTS

PROGENEX BURN :

is a cutting edge weight management and sports performance supplement specially designed to increase your body’s resting metabolic rate while shifting energy utilization from glycogen to fat stores. In short, Burn helps you use fat for fuel while maintaining the quick energy stores your body needs to train tougher and play harder.

Pop one pack per day first thing in the morning, pre-meal, or pre-workout and leave contents on your tongue until the popping sensation ceases. To maximize results, take up to 3 servings per day.

CLICK HERE FOR A GREAT VIDEO ABOUT THIS PRODUCT:

https://www.progenexusa.com/shop/burn/

*SCROLL DOWN AND WATCH BOTH VIDEOS FROM CHRIS HINSHAW.

PRODUCT HIGHLIGHTS

DEEP BLUE (MUSCLE RUB):

Primary Benefits

Formulated with the Deep Blue proprietary blend of essential oils and other powerful ingredients

Perfect for the athlete in your life, Deep Blue Rub is blended in a base of moisturizing emollients that leaves your skin soft and non-greasy

Provides a cooling and soothing sensation to targeted areas

SUMMER SCHEDULE

SUMMER SCHEDULE:

MONDAY THRU FRIDAY: 5:30-6:30 CLASS, 8:15-9:15 CLASS, AND ALL AFTER SESSIONS 4:45, 5:45, AND 6:45(EXCEPT ON FRIDAYS)

CROSSFIT TEENS: MONDAY, TUES, AND THURSDAY AT 5:45

CROSSFIT KIDS SUMMER SESSION: TUES AND THUR AT 8:15 AM

DATES FOR SUMMER SESSION: JUNE 6-JULY 13TH

NEW CLASSES FOR SUMMER ONLY

SUMMER ATHLETE CLASS (HIGH SCHOOL) TUES AND THUR AT 6:45 PM

LUNCH TIME WOD: TUES/THURSDAY ONLY 12: 30-1:30 STARTING JUNE 6TH

OLYMPIC LIFTING CLASS: MONDAY AND WEDNESDAY AT 6:45 STARTING JUNE 12TH.

WEDNESDAY, MAY 24TH 2017

CrossFit Fannin, CrossFit Fannin – CrossFit


Metcon (Time)

FOR TIME COMPLETE:

20-15-10-5

-THRUSTERS (55/75) (65/95)

*AFTER EACH SET COMPLETE A 200 METER RUN AND FINISH WITH THE RUN.

CASH-OUT

TABATA THESE:

SITUPS

KB TWIST

BICYCLE

PLANK HOLD

8 ROUNDS