Month: December 2019

TUESDAY, DECEMBER 31ST 2019

CrossFit Fannin – CrossFit Warm-up 2 Rounds: 15 Pass thrus 10 Air Squats 5 Inchworms + 2 Push Ups Partner Front Rack Stretch Power Clean (1×3) Power Clean (20 Minutes) 3-3-3 *Work up to a heavy set of 3 today. One good set for… Continue Reading “TUESDAY, DECEMBER 31ST 2019”

MONDAY, DECEMBER 30TH 2019

CrossFit Fannin – CrossFit Warm-up 3 Minutes on a Machine 1:00 Couch Stretch Each Leg 1:00 Pigeon Stretch Each Leg 10 Tempo Air Squats 10 Jump Squats Back Squat (10×2) Back Squat (20 Minutes) 10 x 2 @ 75% of 1RM *Try to add… Continue Reading “MONDAY, DECEMBER 30TH 2019”

SATURDAY, DECEMBER 28TH 2019

CrossFit Fannin – CrossFit Warm-up Recommended Warm Up (15 Minutes): 400m Run 3 Rounds: 10 Kettlebell Swings 12 Push Ups 15 Air Squats Metcon (Time) With a Partner for Time: 400m Run (Together) 100 Db PowerSnatch (35/5) 400m Run (Together) 100 Burpees 400m Run… Continue Reading “SATURDAY, DECEMBER 28TH 2019”

FRIDAY, DECEMBER 27TH 2019

CrossFit Fannin – CrossFit Warm-up 3 Minutes on a Bike -1 Minute Ease -1 Minute Moderate -1 Minute Hard -Stretch as a class- *Hips, Calves, Ankles, Hamstrings, Quads Back Squat (4×4) Back Squats (25 Minutes) 4 x 4 @ 80% of 1RM *All at… Continue Reading “FRIDAY, DECEMBER 27TH 2019”

THURSDAY, DECEMBER 26TH 2019

CrossFit Fannin – CrossFit SCHEDULE I hope everyone had the best Christmas ever!!! Remember schedule for THURSDAY: 8:30 am and 5:15 pm FRIDAY AND SATURDAY: REGULAR SCHEDULE Warm-up 2:00 Row 10 Dumbbell High Pulls 10 Dumbbell strict Press 10 Pass thrus 2:00 Ski 10… Continue Reading “THURSDAY, DECEMBER 26TH 2019”

TUESDAY, DECEMBER 24TH 2019

CrossFit Fannin – CrossFit SCHEDULE REMEMBER 8:30 AM ONLY TODAY!!! Warm-up 2 Minutes on any Machine 50 Double or Single Unders 2 Minutes on a DIFFERENT Machine Power Clean (1×1) Power Clean (20 Minutes) 1-1-1 *Work up to a heavy rep for the day.… Continue Reading “TUESDAY, DECEMBER 24TH 2019”

MONDAY, DECEMBER 23RD 2019

CrossFit Fannin – CrossFit Warm-up 90 Second Bike 1:00 Pigeon Stretch on each leg 90 Second Bike 1:00 Couch Stretch Each Leg Back Squat (10×2) Back Squat (25 Minutes) 10 x 2 @ 70% of 1RM *Add 5-10# from last time we did these… Continue Reading “MONDAY, DECEMBER 23RD 2019”

SATURDAY, DECEMBER 21ST 2019

CrossFit Fannin – CrossFit Warm-up 400m Run Metcon (Time) With a Partner, For Time: 90 Calorie Row 90 Kettlebell Swings (35/53)(53/70) 90 Wall Ball Push Press (14/20) 90 Double Unders EACH (at the same time) *Rest 3 Minutes and then go back up! *This… Continue Reading “SATURDAY, DECEMBER 21ST 2019”

FRIDAY, DECEMBER 20TH 2019

CrossFit Fannin – CrossFit Warm-up 2:00 Bike 15 Air Squats 1:00 Pigeon Stretch each leg 1:00 Couch Stretch each leg Back Squat (4×5) Back Squat (30 Minutes) 4 x 5 @ 75% of 1RM *Spend a good amount of time here today. All sets… Continue Reading “FRIDAY, DECEMBER 20TH 2019”

THURSDAY, DECEMBER 19TH 2019

CrossFit Fannin – CrossFit Warm-up 2:00 Row 12 Romanian Deadlifts (Kettlebell) 15 Pass thrus 12 Russian Kettlebell Swings 15 Incline Push Ups (hands on a bench) 12 Kettlebell Swings 15 Easy Pulls on a Rower, 15 Hard Pulls on a Rower Metcon (Time) 5… Continue Reading “THURSDAY, DECEMBER 19TH 2019”