MONDAY, NOVEMBER 12TH 2018

CrossFit Fannin – CrossFit

Warm-up

1:00 Row @ 20 s/m

15 Air Squats

1:00 Row @ 26 s/m

15 Air Squats

*ALL WARMUPS DONE PRIOR TO CLASS TIME AT START OF CLASS WE ARE RIGHT INTO BACK SQUATS

Back Squat (4×10)

Back Squat (20 Minutes)

10-10-10-10

*Increase weight each set! First set can be warm up set but after that you must increase the weight every set after that! Try and end somewhere around 70% of your 1RM for the day. That’s a good goal for the day!

Daniel (Time)

For Time:

50 Pull-ups

400 meter run

21 Thruster, 95#

800 meter run

21 Thruster, 95#

400 meter run

50 Pull-ups
In honor of Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq June 8th 2006.
To learn more about Daniel click here
65/95 THRUSTER

*compare to Veterans Day 2016 and 2017 easiest way to view your score is through athlete performance on your app then go to metcon and find Daniel.

Modifications:

Pullups 50-pull-ups 25- jumping 50-25/ring rows 50/25

Thrusters 65/95-45/75-Dumbell thrusters

Runs:200/400/200

Row: 500/1000/500

VETERANS DAY

VETERANS DAY

“To us in America, the reflections of Armistice Day will be filled with lots of pride in the heroism of those who died in the country’s service and with gratitude for the victory, both because of the thing from which it has freed us and because of the opportunity it has given America to show her sympathy with peace and justice in the councils of the nations.”

Today we honor our military veterans and thank all the men and women who have served and are still fighting for our freedom. Please do not ever take your freedom for granted. Men and women have lost their life’s fighting for it.

Not only has our freedom for our country been bought with a price but our spiritual freedom as believers has been bought with Jesus Christ’s blood. Think about your freedom today as an American and a believer.

%d bloggers like this: