Month: November 2019

MONDAY, NOVEMBER 18TH 2019

CrossFit Fannin – CrossFit Warm-up 15 Calorie Bike 15 Calorie Ski 15 Pass thrus With an empty Barbell: 5 High Pull 5 Hang Muscle Snatch 5 Muscle Snatch 5 Power Snatch Power Snatch (7×6) 7 Minute EMOM: 6 Power Snatch @ 60% of 1RM… Continue Reading “MONDAY, NOVEMBER 18TH 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… Continue Reading “SATURDAY, NOVEMBER 16TH 2019”

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… Continue Reading “FRIDAY, NOVEMBER 15TH 2019”

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… Continue Reading “THURSDAY, NOVEMBER 14TH 2019”

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… Continue Reading “WEDNESDAY, NOVEMBER 13TH 2019”

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/… Continue Reading “TUESDAY, NOVEMBER 12TH 2019”

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… Continue Reading “MONDAY, NOVEMBER 11TH 2019”

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… Continue Reading “SATURDAY, NOVEMBER 9TH 2019”

FRIDAY, NOVEMBER 8TH 2019

CrossFit Fannin – CrossFit Crossfit Games Open 20.5 (Ages 16-54) (Time) For time, partitioned any way: 40 muscle-ups 80-cal. row 120 wall-ball shots, 20/14 lb ball to 10 /9 ft. Time cap: 20 min.**UNLESS YOU HAVE WORKED ON RINGS WE WILL DO THESE AS… Continue Reading “FRIDAY, NOVEMBER 8TH 2019”

FRIDAY, NOVEMBER 8TH 2019

CrossFit Fannin – CrossFit Warm-up 3 Rounds: 1:00 Wall Sit Hold :30 Bottom of the Squat Hold 1:00 Plank Hold Metcon (AMRAP – Reps) Metcon (3 Rounds for reps) 3 rounds for max reps: 1:30 Air Squats 1:30 Sit Ups 1:30 High Knees 1:30… Continue Reading “FRIDAY, NOVEMBER 8TH 2019”