Month: November 2019

SATURDAY, NOVEMBER 16TH 2019

CrossFit Fannin – CrossFit Metcon (Time) “Deck of cards” With a partner complete: Diamond- 100 meter run Spade- kb swings (35/53)(53/70) Heart-box steps up x 2 Club- overhead squat (65/95)(95/135) Face-10 Ace-11 Joker 800 run or 1,000 row Rx+ both run 1,600 and row…

FRIDAY, NOVEMBER 15TH 2019

CrossFit Fannin – CrossFit Warm-up Stretch as a Class *Shoulders, Lats, Wrists, Hips Muscle ups emom (10×5) 10 Minute EMOM: 3- 5 Muscle Ups *Pick either Muscle Ups, Chest to bar Pull ups or Pull Ups to work on for this EMOM. Each Minute…

THURSDAY, NOVEMBER 14TH 2019

CrossFit Fannin – CrossFit Warm-up 400m Run 2 Rounds: 20 Air Squats 10 Romanian Deadlifts (empty bar) Deadlift (3×3) Deadlift (25 Minutes): 3 x 3 @ 80% of 1RM *These are all at the same weight. Shouldn’t be anywhere near your 3RM today, I…

WEDNESDAY, NOVEMBER 13TH 2019

CrossFit Fannin – CrossFit Warm-up 2 Minute Bike 2 Minute Ski or Row 400m Run With a light Kettlebell: 10 Goblet Squats 10 Single Leg Deadlifts each Leg 10 Tempo Goblet Squats (3 Seconds Down) Back Squat (3×5) Tempo Back Squat (25 Minutes) 5-5-5…

TUESDAY, NOVEMBER 12TH 2019

CrossFit Fannin – CrossFit SCHEDULE Remember the gym follows the school schedule. If they close or have a 2 hour delay we do as well. I will send out a text and post online as well! Warm-up 5 Minutes on a bike :40 Easy/…

MONDAY, NOVEMBER 11TH 2019

CrossFit Fannin – CrossFit VETERANS DAY 3 Ways You Can Honor Our Military Veterans on Veterans Day Veterans Day, is a day to honor military veterans. Though our honor of these veterans cannot compare to the sacrifices they have made, we can do our…

SATURDAY, NOVEMBER 9TH 2019

CrossFit Fannin – CrossFit Warm-up Alternate 1:1 on a machine with a partner 3x 1 Minute ON/1 Minute OFF 3x :30 ON/ :30 OFF Metcon (AMRAP – Rounds and Reps) 20 Minute AMRAP: 5 Burpees 7 Toes to Bar 7/9 Calorie Row/ Bike/ Ski…