FRIDAY, JANUARY 4TH 2019

CrossFit Fannin – CrossFit

Warm-up

:20 ON/ :10 OFF x 6 Rounds

Hollow Hold

*6 Rounds today! Try to do them all unbroken!

3 Rounds:

10 Calorie Bike OR ROW

10 Air Squats

* do this on your own we will group the tabata

Back Squat (5×5)

Back Squat (25 Minutes)

5 x 5 @ 75% (+5-10#) of 1RM

*Add 5-10# from the last time we did a 5 x 5!

Metcon (Time)

For Time:

100 Double Unders

-Then-

5 Rounds:

25 Ab Mat Sit Ups

12/15 Calorie Row

10 Handstand Push Ups (+ strict)

-Then-

100 Double Unders

20 minute Time Cap

*Really work on your HSPU during the workout. If you can, make them strict!

Scaling Options:

Strict HSPU -Kipping HSPU -Dumbbell Push Press – Push Ups

100 Double Unders – 50 double unders- 200 Single Unders – 100 single unders

New Year/New You Challenge!!!

Here are the tenative rules for this challenge:

1. Teams of 3 (your choice on team members) must be posted by January 9th on board whose on your team)

2. Each team member requirements:

-$25.00 entry fee each person

-dexa scan

-before and after pics taken at the gym (btw Jan 9-12)

3. 8 week challenge (roughly depends on post dexa scan date)

Point System:

1 point per wod performed at CFF

1 point each day for drinking 1/2 your body weight in ounces each day.

Total possible points each week per person is 13 points.

It is your responsibility to keep up with team points.

Winners will be chosen based off points, dexa scan points, and total transformations. I will post the point system I will use at the gym for body weight %’s.

We will have a class at 10:30 Saturday am (January 5th) to go over details. What to eat etc.

The rules will be posted this weekend. But in a nutshell (Meat, Veggies, Nuts, Seeds, Oil, and little fruit. You will have one “cheat” per day and that will be creamer or milk for 1 cup of coffee or greek non fat yogurt. Everything else will be a “NO”. But write your questions down and have them ready.

I will have a link with all info by Sunday.

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