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

FRIDAY

December 01, 2017

Announcements

‘Tis The Season🎅🏻🎄🎁
•CFSF Has Partnered With Salvation Army For Their “Forgotten Angels” Program. Bring in a new toy & let’s impact some children’s lives this Christmas
•If you have any Mardi Gras throws or leftover Halloween goodies we could use them for this weekends SF Christmas Parade. Drop off at the gym
•CFSF Christmas Party Dec. 8th @6pm: Tacky Sweaters, Fun Games, Dirty Santa.. BE THERE!!!!

CrossFit Spanish Fort – CrossFit

Metcon (AMRAP – Reps)

Every 3min x 5 Rounds

100m Run

10 Burpees Over Bar

Max Reps Overhead Squat 95/65

No rest between rounds

*Score Total Reps OHS

More Core Please (No Measure)

50 Single Leg V-Ups

50 Sit-Ups

50 Sec Hollow Hold

50 Bicycles

50 Hollow Rocks

50 Sec Plank Hold
This Is An Optional Buyout To Light Up That Midline

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