WEDNESDAY, NOVEMBER

CrossFit Fannin – CrossFit

UPDATES:

We have had a lot of interest from our members about adding the option to add home programming to your current membership. This is a great idea b/c the home wods are super tough and challenging. I have been doing them and have been suprised at how truly effective they are. You could post scores to home programming on wodify as well just like in regular class. This add on is only $10 per month. (Which equats to about .30 per wod)

If this is something you want to do you just add on to your current membership here:

https://crossfitfannin.wodify.com/OnlineSalesPortal/Plans.aspx?IsMobile=False&LocationId=3435

2. Also looks like the Christmas party will be December 14th following the 5:45 class. Sign ups will be on the board if you want to bring something. We will use CHIC-FIL-A like last year.

-We will do white elephant gift exchange-$20 max limit.

Warm-up

2 ROUNDS OF:

1:00 ROW (WITHOUT STRAPS)

WITH 2.5 OR 5 LB PLATES:

10 LATERAL RAISES

10 FRONT RAISES

10 ROTATOR CUFF

10 STRICT PRESS

Metcon (Time)

4 Rounds:

5 x 100m Row

10 Tempo Dumbbell Bench Press

*Rotate in a team of 3 people. This will take about 40 minutes! You are doing 4 rounds of this, so you do 20 rows each! You do 5 x 100m with :20 rest between sets, then you complete the bench press and then rest while your partners each do 5 x 100m with 20 seconds rest. These should be faster than your goal 2K pace, but make sure your stroke rate is the same as you would in your 2K row (26-30 s/m). Row faster by pulling harder per pull! You will get plenty of rest between efforts so row hard! Bench press should be unbroken and done with a 2 second decent and a 2 second decent.

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