Month: December 2017

SATURDAY, DECEMBER 30TH 2017

CrossFit Fannin – CrossFit Bring a friend/Open house- Bring a couple friends or family members!!! Metcon (Time) IN A GROUP OF 2-4 TEAM MEMBERS YOU WILL COMPLETE A DECK OF CARDS FOR TIME: CLUB: AIR SQUATS (FS 75/105) SPADE: PUSH-UPS (TRUE TO KBS) DIAMOND:…

FRIDAY, DECEMBER 29TH 2017

CrossFit Fannin – CrossFit OPEN HOUSE/BRING A FAMILY MEMBER OR FRIEND SATURDAY @ 9:30 am. Encourage your friends and family to come. You can bring more than one person as well. I really want to see more athletes wanting a slower pace in our…

THURSDAY, DECEMBER 28TH 2017

CrossFit Fannin – CrossFit Power Snatch (8 x 1) Building sets While your warming up and first few sets pause 2 sec above knee fom there really pull the bar into you and explode Metcon (AMRAP – Reps) 4 MINUTE AMRAP OF: -500 meter…

WEDNESDAY, DECEMBER 27TH 2017

CrossFit Fannin – CrossFit Shoulder Press (1×3) Find a 3 rep max Metcon (AMRAP – Rounds and Reps) Amrap in 4 minutes of; -9 sto (65/95)(85/135) -9 situps -9 box jumps (20/24) Teens/masters 35/55Rest 3 minutes Metcon (AMRAP – Rounds and Reps) Amrap in…

TUESDAY, DECEMBER 26TH 2017

CrossFit Fannin – CrossFit Back Squat (5×2) All sets 80% across all sets Metcon (Time) 4 rounds for time of: -400 meter run -50 air squats *taken from crossfit.com *make sure all air squats are legit reps not sloppy movement Row-500 meters Air squats…

MONDAY, DECEMBER 25TH 2017

CrossFit Fannin – CrossFit HOLIDAY SCHEDULE Gym closed! MERRY CHRISTMAS

SATURDAY, DECEMBER 23RD 2017

CrossFit Fannin – CrossFit Metcon (Time) DECK OF CARDS” “DECK OF CARDS” With a partner complete a full deck of cards: HEART= Hang powerclean (95/135) CLUB= 150 meter run SPADE= Deadlift (105/145) DIAMOND= weighted situps (25/45) JOKER- 800 METER RUN/ 1,000 METER ROW ACES=11…

FRIDAY, DECEMBER 22ND 2017

CrossFit Fannin – CrossFit Metcon (AMRAP – Rounds and Reps) TEAMS OF 3 COMPLETE A 25 MINUTE AMRAP OF: -300 meter row -40 double unders -10 double kb squat box step over (26s/35s)(16/20 box) TEENS/MASTERS (18s and 16/20 box) 1. First person rows while…

THURSDAY, DECEMBER 21ST 2017

CrossFit Fannin – CrossFit Bench Press (1×2) Work to today’s heavy double Metcon (Time) For time complete: -800 meter run -5 bear complex -1 lap run -4 bear complex -400 meter run -3 bear complex -200 meter run -2 bear complex -100 meter run…

WEDNESDAY, DECEMBER 20TH 2017

CrossFit Fannin – CrossFit Metcon (AMRAP – Rounds and Reps) Amrap in 5 minutes of : -5 ttb -7 deadlifts (155/225) -9 wall balls (14/20) Rest 5 minutes (REPEAT) Pick up where you left off on scoring TEENS (95/135) (10/14 grey line) MASTERS (125/185)…

TUESDAY, DECEMBER 19TH 2017

CrossFit Fannin – CrossFit Push Jerk (5×2) 5 sets of 2 reps from the rack to today’s challenging set Metcon (AMRAP – Rounds and Reps) Complete as many rounds and reps as possible in 20 minutes of: 12 powersnatch (65/95) 12 box jumps (20/24)…

MONDAY, DECEMBER 18TH 2017

CrossFit Fannin – CrossFit powerclean + front squat (with a 2 second pause at bottom) (1×1) work up to heavy single in 15 minutes.15 minutes to work this cycle. Make sure you stay 2 full seconds at bottom. We need to work positions Metcon…