Month: July 2019

WEDNESDAY, JULY 31ST 2019

CrossFit Fannin – CrossFit Hey guys if anyone is interested in running this race just let me know. We have 3 middle school runners: Brady, Shaylee, and Benjamin. The idea is that each middle school runner has 2 people on their team! But you…

TUESDAY, JULY 30TH 2019

CrossFit Fannin – CrossFit Warm-up 2 Rounds: 1:00 on a Machine 15 Air Squats -Stretch- as a class Back Squat (1×1) Back Squat (30 Minutes) 5-3-2-1-1 *Work up in weight each set. The top two singles should be around 90% at most for reference….

MONDAY, JULY 29TH 2019

CrossFit Fannin – CrossFit Warm-up 2 Rounds: 15 Push Ups on a bench or box 15 Banded Rows With 2x 5# or 2.5# Plates ​-10 Side Raises ​-10 Front Raises ​-10 Rotator Cuff ​-10 Strict Press Bench Press Bench Press (25 Minutes) 10-10-5-3-1 *The…

SATURDAY, JULY 27TH 2019

CrossFit Fannin – CrossFit Warm-up 400 meter run 2 rounds of: 10 air squats 10 push-ups Metcon (Time) WITH A PARTNER COMPLETE A “DECK OF CARDS” HEART- 100 METER RUN SPADE- PUSH UPS TO KBS DIAMOND- WALL BALLS (14/20) CLUB- DOUBLE SITUPS ACE-11 FACE-10…

FRIDAY, JULY 26TH 2019

CrossFit Fannin – CrossFit Warm-up 2 Minutes on a Machine 3 Rounds of “Cindy” ​5 Pull Ups ​10 Push Ups ​15 Air Squats Powerclean + clean (1×1) 1 powerclean + 1 squat cleanPower Clean + Squat Clean (10 Minutes) 1-1-1 *Work up as heavy…

THURSDAY, JULY 25TH 2019

CrossFit Fannin – CrossFit Warm-up 200m Run 15 PVC pads thrus 10 Crossack Squats 200m Run 15 Snatch Balance (pvc) 5 Inchworms + 2 Push Ups With an Empty Barbell: 10 Behind the Neck Snatch Grip Push Press 5 Pause Overhead Squats 5 Snatch…

WEDNESDAY, JULY 24TH 2019

CrossFit Fannin – CrossFit Warm-up 30 ON/ :30 Off x 5 Rounds on a bike/row 5-10 Air Squats during your :30 Off Seated Forward Fold https://m.youtube.com/watch?v=xwGv90wpgKU Pigeon each leg https://m.youtube.com/watch?v=s6FPOc-ZOyg Calf Stretch Back Squat (1×3) Tempo Back Squat (20-25 Minutes) 1×3 @ 70% of…