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

FRIDAY

January 17, 2019

Announcements

•Nutrition/ Fitness Challenge Kicks off Mon 01/21. We will hold a seminar Saturday 01/19 at 10:15am to go over any questions & a layout of everything. Check your email for more details.

•NEW MEMBER REFERRAL $$: 1) Bring in a friend to try us out for a week free & be entered into a drawing to win some cool stuff (Nike MetCons, MyZone MZ-3 Belt, Kill Cliff). Each person you bring gets you another chance to win. 2) If that person signs up for a m’ship you will get 50% off your next month. 2 Friends Signed Up= 1 FREE Month For You.

•WODIFY PULSE/ MYZONE MZ-3 ACTIVITY BELTS ROLL IN THIS WEEK: Wodify Pulse is group heart rate training technology that leverages MyZone activity belts to track & display your heart rate, calories burned, effort level, & a zone color measured off the effort exerted based on max heart rate.

CrossFit Spanish Fort – CrossFit

View Public Whiteboard

Warm-up (No Measure)

5 Minute Dynamic Stretch

Then,

3 Rounds

5 Strict Pull-Ups + 5 Kip Swings

10 Reverse Lunges Into Single Leg RDL’s W/ DB’s (5 Each Leg)

10 Groiners

10 Box Step Ups

Metcon (Time)

15-12-9

Deadlifts 135/95 (RX) 185/125 (RX+)

Ring Rows (RX) Pull-Ups (RX+)

Box Jumps

*Rest 3 Minutes*

12-9-6

Deadlifts 185/125 (RX) 225/155 (RX+)

Pull-Ups (RX) Chest2bar (RX+)

Box Jumps

*Rest 3 Minutes*

9-6-3

Deadlifts 225/155 (RX) 275/185 (RX+)

Chest2bar (RX) Muscle-Ups (RX+)

Box Jumps

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