30949 Jay Dr.
Spanish Fort, AL 36527
Charlie: 251-895-8288

FEEL GOOD FRIDAY

August 16, 2018

Announcements

❌ALL ATHLETES PLEASE READ❌

Limited Schedule Next Week

MONDAY 20th- FRIDAY 24th

These classes will be CANCELED:

– 9:15 Boot Camp
– 11:30 CrossFit
– Open Gym (1-3pm)
– 3:30 CrossFit
– Kids Classes

Please make the appropriate changes to get your workouts in during this week. No coach will be available to open the box during the times listed above! Thanks!

CrossFit Spanish Fort – CrossFit

View Public Whiteboard

Complex Fran (Time)

7 bar muscle-ups

7 chest2bar pull-ups

7 chin-over-bar pull-ups

21 thrusters 95/65

5 bar muscle-ups

5 chest2bar pull-ups

5 chin-over-bar pull-ups

15 thrusters

3 bar muscle-ups

3 chest2bar pull-ups

3 chin-over-bar pull-ups

9 thrusters

*Scale To 21-15-9: chest2bar pull-ups + thrusters.

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