Month: May 2018

THURSDAY, MAY 31ST 2018

CrossFit Fannin – CrossFit UPDATES: NEW CLASS TIME STARTS TODAY 9:15-10:15 Warm-up 200 METER RUN 15 AIR SQUATS 10 KB SWINGS GROUP STRETCH Back Squat (4X6) 25 MINUTES ALL SETS DONE AT 70% OF 1 RM. SHOULD BE GOOD WORKING SETS NOTHING THAT IS…

WEDNESDAY, MAY 30TH 2018

CrossFit Fannin – CrossFit GOALS: Think about some extra work you wanna do and spend a few days a week and see how many miles, squats, situps, pullups etc you can accumalate each week!!! These goals should work towards other goals you have inside…

TUESDAY, MAY 29TH 2018

CrossFit Fannin – CrossFit Warm-up 400m Run 30 Double/ Single Unders 20 Air Squats 10 Leg Swings Each Leg Front Squat (3-2-1-1-1) Front Squat (15-20 Minutes) 3-2-1-1-1 *Work up to something heavy for the day. Make sure to keep great positions throughout. Don’t go…

MONDAY, MAY 28TH 2018

CrossFit Fannin – CrossFit UPDATES: IF YOU HAVE NOT PICKED UP YOUR SHIRT PLEASE DO SO TOMORROW 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…

SATURDAY, MAY 26TH 2018

CrossFit Fannin – CrossFit Metcon (Time) WITH A PARTNER COMPLETE A “DECK OF CARDS” HEART: AIR SQUATS CLUB: ABMAT SITUPS SPADE: 100 METER RUN DIAMONDS: BOX JUMPS STEP UPS (20/24) (26’s/35s) JOKER- 800 METER RUN/ 1,000 METER ROW ACES=11 FACE CARDS=10 Each team of…

FRIDAY, MAY 25TH 2018

CrossFit Fannin – CrossFit Warm-up ROW 1:30 5 STRICT PULLUPS 10 SHOULDER PRESS (EMPTY BAR) 30 SINGLE UNDERS Shoulder Press (5 X 5 ) (20 MINUTES) -TAKE FROM THE FLOOR -WORK UP IN WEIGHT EACH SET OF 5 -5 STRICT PULLUPS AFTER EACH SET….

THURSDAY, MAY 24TH 2018

CrossFit Fannin – CrossFit Warm-up 200 METER RUN THEN 2 ROUNDS OF: 10 PVC PASS THRUS 5 INCH WORMS 10 LUNGES WITH A TWIST Power Snatch (5 X 5) 5 REPS EMOM FOR 5 MINUTES *CHOOSE YOUR OWN LOAD BUT THESE SHOULD BE TOUCH…

WEDNESDAY, MAY 23RD 2018

CrossFit Fannin – CrossFit Warm-up ON YOU THEN AT CLASS TIME 10 MINUTES: MUSICAL MEDBALLS Back Squat (10-8-6-4-2) WORKING UP IN WEIGHT EACH SET. TRY TO GO MODERATELY HEAVY ON EACH SET. REST AS NEEDED BTW SETS. *NOTE ALL LOADS IN BOX ENTER LAST…

TUESDAY, MAY 22ND 2018

CrossFit Fannin – CrossFit Warm-up 200 METER RUN 200 METER ROW THEN 2 ROUNDS OF: 10 AIR SQUATS 5 INCHWORMS :30 WRIST STRETCH *HERE IS FULL VIDEO OF WRIST MOBILITY https://www.youtube.com/watch?v=2IDqSq138_g HANG SQUAT CLEAN + SQUAT CLEAN (1-1-1-1-1) DROP THE BARBELL BTW THE HANG…

MONDAY, MAY 21ST 2018

CrossFit Fannin – CrossFit Warm-up 3 Rounds 100 Meter Run 15 Pvc pass thrus 10 Push Ups 5 Strict Pull Ups Metcon (Time) 5 Rounds for Time: 400 Meter Run 10 Dumbbell Bench Press (35s/55s) (50s/70s) 10 pullups (5 Bar Muscle Ups) Rest 1:30…

SATURDAY, MAY 19TH 2018

CrossFit Fannin – CrossFit SCHEDULE Today’s workout is from 8:30-9:30 and the jump rope clinic is from 9:45-11:15ish Cost $20 Warm-up 400 METER RUN THEN 2 ROUNDS OF: 10 KB SWINGS 10 LEG SWINGS EACH LEG 5 STRICT PULLUPS Metcon (Time) FOR TIME COMPLETE:…

FRIDAY, MAY 18TH 2018

CrossFit Fannin – CrossFit Warm-up 3 ROUNDS OF: 1:00 ROW 15 HOLLOW ROCKS :30 HANDSTAND HOLD ON WALL OR BOX Metcon (Time) 5 ROUNDS FOR TIME OF: 12/15 CALORIE ROW :30 OVERHEAD BARBELL HOLD (125/185) 30 ABMAT SITUPS 1:30 REST *COME STRAIGHT OFF ROWER…