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…

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!…

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…

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…

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…

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…

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…

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…

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…

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…

TUESDAY, JUNE 19TH 2018

CrossFit Fannin – CrossFit Warm-up 4:00 on any machine (easy pace) 5 Inchworms 30/60 Double/Single Unders Metcon (3 Rounds for time) 3 Rounds each for Time: 1,000m Row 10 Power Cleans (95/135)(125/185) 100 Double Unders 10 Strict Handstand Push Ups * rest at least…

MONDAY, JUNE 18TH 2018

CrossFit Fannin – CrossFit Warm-up 400m Run 10 Air Squats 10 Front Squats (barbell) 10 Powersnatch (barbell) Powerclean and jerk (1×1) Clean and Jerk 1×1 @ 75% of 1RM 1×1 @ 80% of 1RM 1×1 @ 80% of 1RM 1×1 @ 85% of 1RM…