SATURDAY, JANUARY 5TH 2019

CrossFit Fannin – CrossFit

Metcon (AMRAP – Rounds and Reps)

20 Minute AMRAP with a Partner:

20 Overhead Squats (65/95)

20 Push Press (65/95)

400m Run (together)

*One person does all 20 OHS and then the other person does all 20 Push Press, then you run TOGETHER. When you get back in you switch movements. Person 2 does the 20 OHS and Person 1 does the 20 Push Press before running a second time. The focus is going as unbroken as you can for some bigger sets.

CASH-OUT

OPTIONAL

Close Grip Bench Press

10-10-10-5-5-5

*Put both hands on the smooth, middle section of the barbell, but not so close where the bar can’t touch your chest! Work up in weight each set.

FRIDAY, JANUARY 4TH 2019

CrossFit Fannin – CrossFit

Warm-up

:20 ON/ :10 OFF x 6 Rounds

Hollow Hold

*6 Rounds today! Try to do them all unbroken!

3 Rounds:

10 Calorie Bike OR ROW

10 Air Squats

* do this on your own we will group the tabata

Back Squat (5×5)

Back Squat (25 Minutes)

5 x 5 @ 75% (+5-10#) of 1RM

*Add 5-10# from the last time we did a 5 x 5!

Metcon (Time)

For Time:

100 Double Unders

-Then-

5 Rounds:

25 Ab Mat Sit Ups

12/15 Calorie Row

10 Handstand Push Ups (+ strict)

-Then-

100 Double Unders

20 minute Time Cap

*Really work on your HSPU during the workout. If you can, make them strict!

Scaling Options:

Strict HSPU -Kipping HSPU -Dumbbell Push Press – Push Ups

100 Double Unders – 50 double unders- 200 Single Unders – 100 single unders

New Year/New You Challenge!!!

Here are the tenative rules for this challenge:

1. Teams of 3 (your choice on team members) must be posted by January 9th on board whose on your team)

2. Each team member requirements:

-$25.00 entry fee each person

-dexa scan

-before and after pics taken at the gym (btw Jan 9-12)

3. 8 week challenge (roughly depends on post dexa scan date)

Point System:

1 point per wod performed at CFF

1 point each day for drinking 1/2 your body weight in ounces each day.

Total possible points each week per person is 13 points.

It is your responsibility to keep up with team points.

Winners will be chosen based off points, dexa scan points, and total transformations. I will post the point system I will use at the gym for body weight %’s.

We will have a class at 10:30 Saturday am (January 5th) to go over details. What to eat etc.

The rules will be posted this weekend. But in a nutshell (Meat, Veggies, Nuts, Seeds, Oil, and little fruit. You will have one “cheat” per day and that will be creamer or milk for 1 cup of coffee or greek non fat yogurt. Everything else will be a “NO”. But write your questions down and have them ready.

I will have a link with all info by Sunday.

THURSDAY, JANUARY 3RD 2019

CrossFit Fannin – CrossFit

Warm-up

400m Run

3 Rounds:

10 Lunges Each Leg

10 Goodmornings (pvc)

Power Clean (1×3)

Power Clean (20 Minutes)

3-3-3-3-3

Try to hit all 5 sets in the 80-85% range. These should be singles! Try to only take 3-5 seconds in between reps.

Metcon (Time)

10 Rounds for Time:

100 meter run (rx+ 200)

10 Goblet squats (53/70)

1 Rope climb

20 Minute Time Cap!

WEDNESDAY, JANUARY 2ND 2019

CrossFit Fannin – CrossFit

UPDATES:

This week our mission is to get ALL things out of the front room to the locker room ( jump ropes, gloves, belts etc) this Saturday everything will move to lost and found!

Remember Dexa Scan will be January 9 and challenge will begin January 10th.

Write your name on the board by Wed if you plan on participating!

Warm-up

3 Rounds:

10 Pass Thrus (pvc)

10 Overhead Squats (pvc)

10 Snatch Balance (pvc)

Snatch (1×1)

Snatch (20 Minutes)

2-2-1-1-1

*Work up in weight each set. The sets of 2 should be 2 quick singles! Work up to a heavy single for the day!

*can be Powersnatch if needed

Metcon (AMRAP – Reps)

18 Minute Alternating EMOM:

200m Run

15 Wall Balls

12 Burpees

*Rotate on the minute! Scale the reps down to stay on the minute. Good conditioning for the day!

Run-200/150/100 Row-200/150

Wallballs- 15/12 and scale weight of ball

Burpees- 12/10/8

TUESDAY, JANUARY 1ST 2018

CrossFit Fannin – CrossFit

SCHEDULE

GYM IS CLOSED! HAPPY NEW YEARS!!

If you want to workout do a light walk/jog/run 20/30 minutes

UPDATES:

I HAVE HAD MULTIPLE INQUIRIES ABOUT HOME PROGRAMMING FOR MEMBERS AND WANTED EXTRA PROGRAMMING. SO ONE THING WE WILL TRY IS 10/15 MINUTES POST AFTERNOON WODS IF YOU WANT TO DO THESE IN THE BACK FACILITY AS A GROUP. YOU CAN ONLY PARTICIPATE IN THIS IF YOU HAVE HP ADDED TO YOUR MEMBERSHIP WHICH IS ONLY 10 A MONTH FOR 6 DAYS PER WEEK! NOT TO MENTION ITS SUPER EFFECTIVE!! LET ME KNOW IF YOUR INTERESTED IF YOU WANT TO PURCHASE ITS ON THE MEMBERSHIP STORE ON WEBSITE BUT MAKE SURE YOU CHOOSE MEMBER ADD ON!

MONDAY, DECEMBER 31ST 2018

CrossFit Fannin – CrossFit

Warm-up

“Tabata”

:20 ON/ :10 OFF x 8 Rounds

Alternate Between

L-Sit Hold (pvcs or boxes)

Handstand Hold

2 Rounds:

1:00 on a Machine

10 Air Squats

10 Push Ups

Metcon (Time)

For Time, With a Partner:

80/100 Calorie Row

50 Handstand Push Ups

25 Muscle Ups

50 Handstand Push Ups

80/100 Calorie Row

*With a Partner! One person works while the other rests. Break up sets as needed, but focus on QUALITY handstand push ups. Pretend there is a tape line like the open!

Scaling Options:

HSPU – 2x Push Ups

Muscle Ups – 2x Pull Ups

HOLIDAY SCHEDULE

Monday is regular schedule

Tuesday- Gym is closed

SATURDAY, DECEMBER 29TH 2018

CrossFit Fannin – CrossFit

Metcon (Time)

With a partner a “Deck of Cards”

Heart- OHS (65/95)

Spade- 100 meter run

Club- Push Press (65/95)

Diamond-Weighted Abmat situps (25/35)

Facecard-10

Ace-11

Joker- 800 run/1,000 row

Joker+ 1600 run/1600 row

New Year/New You Challenge!!!

I will post more details over the next few days. But the dexa body scan will be January 9th click here to book your time https://crossfitfannin.checkappointments.com/

If you want to participate in the challenge you will need to do the scan it’s well worth it!!! Even if your not we would still recommend it b/c it’s so informative and worth twice as much as you pay. It’s more than just fat/muscle it’s learning about bone density and what you need to improve and how many calories are recommeded for you and recommendations on improvements.

FRIDAY, DECEMBER 28TH 2018

CrossFit Fannin – CrossFit

Warm-up

200 meter run

15 Air Squats

1:00 Row

30 Double ‘unders or 60 Single Unders

Metcon (Time)

4 Rounds for Time:

400 meter run

25 Air Squats

500m Row

50 Double Unders

CASH-OUT

Cash Out:

3 x 50’ Handstand Walk OR

3 x 5 Negative Handstand Push Ups (5 second descent) OR

3 x 1:00 Handstand Hold OR

3 x 1:00 Plank Hold

THURSDAY, DECEMBER 27TH 2018

CrossFit Fannin – CrossFit

Warm-up

“Tabata”

Hollow Hold

*:20 of work followed by :10 rest for 8 sets

With an empty Barbell:

Front Rack Stretch

10 Muscle Cleans

10 High Hang Power Cleans

10 Hang Power Cleans

Hang Power Clean

Hang Power Clean (20 Minutes)

5-5-5-5-5

*Work up in weight each set to a heavy set of 5 for the day. Work on your barbell cycling efficiency and positioning.

Metcon (Time)

For Time:

25-20-15-10-5

Power Clean (75/115)

Push Ups

Toes to Bar

Time Cap = 18 Minutes

*The power cleans should be touch and go sets. No singles! If you are doing singles, the weight is too heavy for this specific workout. Quality push ups and work on maintaining your kip on the TTB.

Scaling Options:

Toes to Bar – Knees to Chest – V-Ups – -2x Sit Ups

WEDNESDAY, DECEMBER 26TH 2018

CrossFit Fannin – CrossFit

HOLIDAY SCHEDULE

MONDAY- 9:30 AM ONLY

TUESDAY- CLOSED/ MERRY CHRISTMAS

WEDNESDAY-TWO CLASSES ONLY 8:30 AM/4:45 PM

THUR/FRI/SAT-REGULAR SCHEDULE

Warm-up

3 Minutes on a machine

15 Air Squats

15 Goodmornings (pvc)

15 Goblet Squat

Back Squat (4×6)

Back Squat (25-30 Minutes):

4 x 6 @ 70% (+5-10#) of 1RM

*Add 5-10# from the last time we did this a few weeks ago. Focus on speed out of the hole.

Metcon (AMRAP – Reps)

15 Minute Alternating EMOM:

200 meter Run

15 Burpees

15 Wall Balls (14/20)

*Rotate at the :50 mark of each minute if you haven’t completed the target reps and then try to hold that number the rest of the workout. Really try to do the wall balls unbroken so you get :30 rest for that minute!

Modifications:

200/150/100 or Row 200/150

Burpees=15/12/10/8

Wall balls try to stay 15 just lower weight of ball

TUESDAY, DECEMBER 25TH 2018

CrossFit Fannin – CrossFit

HOLIDAY SCHEDULE

CLOSED TODAY!!!!

MERRY CHRISTMAS HOPE EVERYONE ENJOYS THEIR DAY!!!!!!

MONDAY, DECEMBER 24TH 2018

CrossFit Fannin – CrossFit

HOLIDAY SCHEDULE

MONDAY- 9:30 AM ONLY

TUESDAY- CLOSED/ MERRY CHRISTMAS

WEDNESDAY-TWO CLASSES ONLY 8:30 AM/4:45 PM

THUR/FRI/SAT-REGULAR SCHEDULE

Warm-up

“TABATA”

-HANDSTAND HOLD

-HANGING L SIT HOLD OR KNEE RAISES

4 EACH / 8 TOTAL

Metcon (Time)

FOR TIME:

1,000 METER ROW

30 HANSTAND PUSHUPS

30 PULLUPS

REST 5 MINUTES

30 PULLUPS

30 HANDSTAND PUSHUPS

1,000 ROW

SCORE IS TOTAL TIME INCLUDING REST.

MODIFICATIONS:

30 HSPU-30 DB PUSH PRESS

30 PU-30 BANDED PULLUPS

CASH-OUT

50 ABMAT SITUPS