Month: December 2018

SATURDAY, DECEMBER 15TH 2018

CrossFit Fannin – CrossFit Metcon (Time) With a partner a “Deck of Cards” Heart- OHS (65/95) Spade- 100 meter run Club- Box Jumps (20/24) Diamond-KB Swings (53/70) Facecard-10 Ace-11 Joker- 800 run/1,000 row Joker+ 1600 run/1600 row

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 :…