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

FRIDAY

Announcements

Memorial Day wknd schedule at CFSF: We will open Sat. & Mon. at 7am & run heats for Murph from 7:30am -8am. Join us in this tribute workout to honor fallen soldiers. Also we have a limited number of extra shirts & tanks available. $25 each

CrossFit Spanish Fort – CrossFit

Snatch (5-6 Sets of 2 Touch N Go Reps Building)

CHOOSE BETWEEN SNATCH WORK & THE 2500m ROW

Metcon (Time)

2500m Row

*Your Choice Between The Strength (Snatches) or Rowing For Conditioning #chooseyourfitness

(Time)

3-6-9-12-15

Hang Squat Clean 135/95

Burpee Box Jump Overs 24″/20″

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