Month: June 2018

SATURDAY, JUNE

CrossFit Fannin – CrossFit OPEN HOUSE/BRING A FAMILY MEMBER OR FRIEND Bring a friend/family member/child etc. for a fun “Deck of Cards” workout. Let me know if you have any questions!! Metcon (Time) WITH A PARTNER COMPLETE A “DECK OF CARDS” HEART- Air Squats… Continue Reading “SATURDAY, JUNE”

FRIDAY, JUNE 29TH 2018

CrossFit Fannin – CrossFit Metcon (Time) 7 rounds for Time: 1 Rope Climb 4 Shoulder press @ 70% of 1RM 200m Run Rx+= 10 rounds*The run is the recovery! Make your rope climb tough weather that is regular, legless, or seated legless, you pick!… Continue Reading “FRIDAY, JUNE 29TH 2018”

THURSDAY, JUNE 28TH 2018

CrossFit Fannin – CrossFit Warm-up 200/400m Run Then, 2 Rounds: 10 Air Squats 10 Goodmornings (pvc) 30 Double Unders or 60 Single Unders Back Squat (1:10) *Work up to a decently heavy single at 85% or more. Then, drop weight and hit a good… Continue Reading “THURSDAY, JUNE 28TH 2018”

WEDNESDAY, JUNE 27TH 2018

CrossFit Fannin – CrossFit Warm-up 200 METER RUN GROUP STRETCH Metcon (Time) Teams of 2 complete the following for time: 3 rounds of: 200 M Run 400 M Run 1 LAP RUN *ONLY 1 RUNS AT A TIME CLAP OFF RELAY STYLE UNTIL ALL… Continue Reading “WEDNESDAY, JUNE 27TH 2018”

TUESDAY, JUNE 26TH 2018

CrossFit Fannin – CrossFit Warm-up 3 Minute Row :45 Wrist Stretch 10 Strict Press (barbell) 10 Push Press (barbell) 10 Split Jerk (barbell) Push Press + Split Jerk (5×1) Push Press + Split Jerk (20 Minutes) 1-1-1-1-1* 20 minutes to work up to a… Continue Reading “TUESDAY, JUNE 26TH 2018”

MONDAY, JUNE 25TH 2018

CrossFit Fannin – CrossFit Warm-up 400m Run 10 Air Squats 10 kb swings :30 Hip Stretch each side (Samson) 10 Front Squats (brbell) 10 Hang Squat Cleans (barbell) Hang Clean (5×3) 3-3-3-3-3 Working up in weight each set. Work to today’s heavy 3 No… Continue Reading “MONDAY, JUNE 25TH 2018”

SATURDAY, JUNE 23RD 2018

CrossFit Fannin – CrossFit Warm-up 3 Rounds: 100 meter Run 15 Air Squats 10 Push Ups Metcon (AMRAP – Rounds and Reps) In a Team of 3, 5 Rounds: Partner 1: 2 Minute AMRAP: ​​21 Goblet Squats (35/50) ​​15 Handstand Push Ups ​​9 Single… Continue Reading “SATURDAY, JUNE 23RD 2018”

FRIDAY, JUNE 22ND 2018

CrossFit Fannin – CrossFit Warm-up 8-10 minutes of line drills as a class then run 200/400 meters Metcon (Time) 4 rounds of: 12/15 calorie row 400m Run 2 bar muscle ups Scales: 8/10 row 200 run or 500 row 4 chest to bar or… Continue Reading “FRIDAY, JUNE 22ND 2018”

THURSDAY, JUNE 21ST 2018

CrossFit Fannin – CrossFit Warm-up 20 Air Squats 1 Minute Row 10 PVC pass thrus 1 Minute Row 10 Overhead Squats With an empty barbell: 10 Muscle power Snatch 10 High Hang Power Snatch 10 Power Snatch Power Snatch (5×6) 5 Minute EMOM: 6… Continue Reading “THURSDAY, JUNE 21ST 2018”

WEDNESDAY, JUNE 20TH 2018

CrossFit Fannin – CrossFit Warm-up 200/400 meter run 8-10 minute group stretch *stretch anything that is sore before class! Back Squat (5-5-5+) all sets at 75% but on the last set go for max reps ( should be around 8-12) Enter max reps in… Continue Reading “WEDNESDAY, JUNE 20TH 2018”