Month: February 2020

SATURDAY, FEBRUARY 29TH 2020

CrossFit Fannin – CrossFit Warm-up 2 Rounds: 20 Calories on any machine 5 Pull Ups 10 Push Ups 15 Air Squats Metcon (Time) In a Team of 2. BOTH PARTNERS can work at the same time! 100 Calories on a Machine “Karen” – 150… Continue Reading “SATURDAY, FEBRUARY 29TH 2020”

FRIDAY, FEBRUARY 28TH 2020

CrossFit Fannin – CrossFit Warm-up 1:00 Bike/row/ski 10 Goodmornings (pvc) 1:00 Bike 15 Kettlebell Swings 1:00 Bike 10 Romanian Deadlifts (barbell) Deadlift (1×3) Deadlift (20 Minutes) 3-3-3 *Work up to a heavy set of 3. Touch and go! Deadlift (12×5) Every :30 for 6… Continue Reading “FRIDAY, FEBRUARY 28TH 2020”

THURSDAY, FEBRUARY 27TH 2020

CrossFit Fannin – CrossFit Warm-up 10 Calorie Ski 15 Pass thrus 10 Calorie Ski 15 Overhead Squats (pvc) 10 Calorie Ski 5 Inchworms + 2 Push Ups Power Snatch (5×1) 5 Minute EMOM: 6 Power Snatches TNG 5 Minute EMOM: 3 Power Snatches TNG… Continue Reading “THURSDAY, FEBRUARY 27TH 2020”

WEDNESDAY, FEBRUARY 26TH 2020

CrossFit Fannin – CrossFit Warm-up 2 Rounds: 300m Row 15 Incline Push Ups 20 Banded Pull Aparts Bench Press (10×2) 10 Minute EMOM: 2 Bench Press @ 80% of 1RM *These should be fairly heavy today. Use a spotter if needed! 500m Row (Time)… Continue Reading “WEDNESDAY, FEBRUARY 26TH 2020”

TUESDAY, FEBRUARY 25TH 2020

CrossFit Fannin – CrossFit Warm-up 2 Rounds: 20 Calorie Bike or Row or 200 run 20 Single Unders 20 Double Unders :30 Handstand Hold Metcon (Time) 5 Rounds for Time: 400 meter run 50 Double Unders 15 Handstand Push Ups *Move through this workout.… Continue Reading “TUESDAY, FEBRUARY 25TH 2020”

MONDAY, FEBRUARY 24TH 2020

CrossFit Fannin – CrossFit Warm-up Do the warm up prior to class and any static stretching like line drills. Once class starts we will do a skill warm up. 3 Minute Row 21 Air Squats (7 With Heels on PVC, 7 on Flat Ground.… Continue Reading “MONDAY, FEBRUARY 24TH 2020”

SATURDAY, FEBRUARY 22ND 2020

CrossFit Fannin – CrossFit Metcon (Time) With a Partner, For Time complete a deck of cards: Heart- 100 meter run Spade- HSPU Diamond-Burpees box jumps (20/24) Club- v ups Ace-11 Face-10 Joker-800 run or 1,000 row Rx+ both complete 1,600 run or 1,600 row

FRIDAY, FEBRUARY 21ST 2020

Announcements No 5:30 am Friday and 8:15 class is moved to 10:15 CrossFit Fannin – CrossFit Warm-up 2 Rounds: 10 Calorie Bike (Damper 1) 10 Calorie Bike (Damper 5) 10 Calorie Bike (Damper 10) 10 Kip Swings 5 Strict Pull Ups Metcon (7 Rounds… Continue Reading “FRIDAY, FEBRUARY 21ST 2020”

THURSDAY, FEBRUARY 20TH 2020

Announcements No 5:30 am Friday and 8:15 class is moved to 10:15 CrossFit Fannin – CrossFit Warm-up 400m Run 2 Rounds: 5 Pull Ups 10 Push Ups 15 Air Squats Back Squat (5×5) Back Squat (20-25 Minutes) 5 x 5 @ 70% of 1RM… Continue Reading “THURSDAY, FEBRUARY 20TH 2020”

WEDNESDAY, FEBRUARY 19TH 2020

CrossFit Fannin – CrossFit Warm-up 2 Rounds: 1:30 Row (1 Min Easy/ :30 Hard) 20 Shoulder Taps 10 Push Ups Bench Press (8×3) Bench Press (25 Minutes) 8 x 3 @ 60% of 1RM *Do these as tempo reps! 3-4 seconds on the descent.… Continue Reading “WEDNESDAY, FEBRUARY 19TH 2020”