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

FRIDAY

October 03, 2019

Announcements

•Our annual 30 miles in 30 days kicks off today. Log 1 mile running per day (record 1st day time & last day)
•The CrossFit Open begins next Thurs (11th) & it’ll be “Battle of The Sexes” at CFSF. Male Vs Female teams every Friday night for bragging rights at the gym!!!
•Barbells For Boobs breast cancer awareness/fundraiser will be Saturday Oct. 19th 8am at CrossFit Spanish Fort. Save the date. More details coming on everything

CrossFit Spanish Fort – GROUP FITNESS

View Public Whiteboard

Deadlift (5×3 Building Weight)

Metcon (Time)

3 Rounds

15/12 Cal Row

12 Deadlifts

9 Hang P. Cleans

*Use DB Or Bar. Same Weight on Deads + Cleans

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