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
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
