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


December 12, 2014


Reminder: Bring in any new toy for Toys-4-Tots & get your name entered to win a FREE months membership in January. We’ll also draw for a few more free prizes.

Tacky Christmas Sweater Party: Thursday Dec 18th @6:30pm. We’ll do a Dirty Santa gift swap. Keep gifts under $20 please. We will draw a name from the Toys-4-Tots donation for FREE month in January. If you can bring a dish for everyone to snack on:) Hope to see all our CFSF family there.


Main – CrossFit

Try your best in everything you do, no matter what never give up. Give it your all & give everything you’ve got to prove that you never back down.

Warm Up (No Measure)

400m Run –

2 rounds:

10 air squats

10 pushups

10 situps

5 burpees

Metcon (Time)

2 Rounds

800m Run

60 Barbell Walking Lunges

40 Pull Ups

20 Push Ups

About the Author

Leave a Reply



Please enter the CAPTCHA text