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

FINALLY FRIDAY

August 30, 2018

Announcements

🇺🇸🛠LABOR DAY WKND SCHEDULE🛠🇺🇸
•SATURDAY: 9AM Class Only
•MONDAY: 9AM Class Only
*Both Days Will Offer Up A Boot Camp & A CrossFit Version Of The Workout.

CrossFit Spanish Fort – CrossFit

View Public Whiteboard

Back Squat (5×2 Same Weight W/2sec Pause)

Time Under Tension!!! Strengthening The Bottom Position.

Kippin It Real (AMRAP – Rounds and Reps)

12min AMRAP

RX

4 Chest2Bar Pull-Ups

8 Hand Release Push-Ups

12 One-Legged Box Squats

RX+

4 Bar Muscle-Ups

8 Handstand Push-Ups

12 Alternating Pistols

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