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

FRIDAY

Announcements

Kendrick Farris, 3x Team USA Weightlifting Olympian, is coming to CFSF this Friday night at 6pm to do a 2-2.5 hour clinic. The class is $75/pp and features different snatch/jerk drill work to help clients ultimately become more confident in their snatches and jerks to be able to get the most out of their daily workout. The class also features a question/answer session and actual bar work so the participants can get in the moment feedback from Kendrick. **No 5:30pm or 6:30pm Class Friday Night**

CrossFit Spanish Fort – CrossFit

Back Squat (7×2 at 80%)

Treat This Like A EMOM.. Once You Get To Goal Weight Try To Hit One Set Every 1-1.5 Minutes

Metcon (Time)

5 Rounds

100m Run

10 Push Press 95/65(RX) 135/95(RX+)

10 Front Rack Lunges (5 Each Leg)

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