Month: December 2018

FRIDAY, DECEMBER 14TH 2018

CrossFit Fannin – CrossFit UPDATES: Remember today is the Christmas party!!! We will eat directly following the 5:45 class so around 6:45. We have some people on the board bringing things but feel free to bring anything you would like esp side dish or…

THURSDAY, DECEMBER 13TH 2018

CrossFit Fannin – CrossFit Warm-up 1:00 row or bike 5 inchworms + 2 pushups 1:00 row or bike 10 single arm db strict press each arm 1:00 row or bike 40 double unders or 80 singles Shoulder Press (2-2-2-2-2) Build to a heavy set…

WEDNESDAY, DECEMBER 12TH 2018

CrossFit Fannin – CrossFit Warm-up As a class on the clock “Tabata” Hollow Hold Superman :20 work/:10 rest 4 rounds each 8 total *Prior to this stretch anything needed! Metcon (Time) With a partner, For time complete: 50 Powercleans (125/185) 80/100 Calorie row 80…

TUESDAY, DECEMBER 11TH 2018

CrossFit Fannin – CrossFit SCHEDULE ONE MORNING CLASS ONLY AT 7:15!! No 5:30 or 8:15 am Warm-up 4 Minutes (:30 Easy/ :30 Hard) on any Machine Group stretch Back Squat (6×4) Back Squat (25 Minutes) 6 x 4 @ 80% of 1RM Get 4-5…

MONDAY, DECEMBER 10TH 2018

CrossFit Fannin – CrossFit Warm-up “Tabata” Hollow Hold Superman Hold *:20 of work followed by :10 rest for 8 sets. Alternate between the two hold. 4 Sets of each hold for 4 minutes total. HSPU 1:30 AMRAP: Handstand Push Ups *MOVEMENT OF THE MONTH!…

SATURDAY, DECEMBER 8TH 2018

CrossFit Fannin – CrossFit Warm-up 400 METER RUN THEN: 20 AIR SQUATS 20 CROSSACK SQUATS https://www.youtube.com/watch?v=YvxmS5BIPi8 10 INCHWORMS Metcon (AMRAP – Rounds and Reps) IN A TEAM OF 3 COMPLETE A 30 MINUTE AMRAP OF: BUY IN: 2,382 METER ROW WITH TIME REMAINING :…

FRIDAY, DECEMBER 7TH 2018

CrossFit Fannin – CrossFit Warm-up 1:00 Row 15 Air Squats 1:00 Row 15 PVC pass thru 1:00 Row 15 Muscle Cleans (empty barbell) 2k Row (Time) Max Effort 2k Row Power Clean (5×2) Power Clean (25 Minutes) 5 x 2 @ 80% of 1RM…

THURSDAY, DECEMBER 6TH 2018

CrossFit Fannin – CrossFit Warm-up 2 ROUNDS OF: 1:30 ON EITHER MACHINE 10 COSSACK SQUATS ON EACH SIDE https://www.youtube.com/watch?v=tl5YFmcbBAw 15 AIR SQUATS Back Squat (4X6) AT 70% OF 1RM. (25 MINUTES) WORK UP IN WEIGHT WITH 4-5 WARM UP SETS AND THEN COMPLETE WORKING…

WEDNESDAY, DECEMBER 5TH 2018

CrossFit Fannin – CrossFit Warm-up :30 ON/ :30 OFF X 5 Rounds on any machine Then, 2 Rounds: 10 PVC pass thru 15 Air Squats Snatch (20X1) Every :30 for 10 Minutes: 1 Snatch @ 75% of 1RM *Try to go 20/20 for this!…

TUESDAY, DECEMBER 4TH 2018

CrossFit Fannin – CrossFit Warm-up 2 Rounds: 1 Minute Row without foot straps 15 PVC pass thrus 15 Tempo Push Ups (2-3 Seconds down) Metcon (Time) 4 Rounds for Time: 500m Row 12 Bench Press 2 Rope Climbs 2 Minute Rest *The idea here…

MONDAY, DECEMBER 3RD 2018

CrossFit Fannin – CrossFit Warm-up 2 Rounds: 12/15 Calorie On a Machine 10 Single Leg Deadlifts (one Kettlebell) 5 Inchworms (2 Air Squats at the top and 2 Push Ups at the bottom) Deadlift (3×1) Deadlift (20 Minutes) 3 x 1 @ 95% of…

SATURDAY, DECEMBER 1ST 2018

CrossFit Fannin – CrossFit Metcon (Time) With a partner a “Deck of Cards” Heart- True Push up to KB Spade- Weighted Situp (25/35) Club- DB 1 rm alt powersnatch (35/55)(50/70) Diamond-100 meter run Facecard-10 Ace-11 Joker- 800 run/1,000 row Joker+ 1600 run/1600 row