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

HAPPY MONDAY

December 09, 2018

Announcements

🎅🏻🎄 CHRISTMAS PARTY THIS FRI. 12/14🎄🎅🏻

With Kitchen On George’s Sudden Closing & Everyone Else Booked Up We Will BringOur Party Back To The Gym.

•Starts At 6:30pm
•Bring A Dish & BYOB
•Dirty Santa Gift Exchange ($20 Limit)
•Fun Games W/ Prizes (Lulu/ Rogue Gift Cards,
& More)
•No 5:30pm or 6:30pm Classes

COME HAVE FUN WITH OUR FIT FAM

CrossFit Spanish Fort – CrossFit

“Success is to wake up each morning and consciously decide that today will be the best day of your life.“

View Public Whiteboard

Warm-up (No Measure)

3 Rounds

10 Cat/Cows

10 Banded Squats

:20sec Squat Hold

15/10 Calorie Row

1.5 Back Squats (6×2 Building Weight)

This method will make your quads work overtime and improve the bottom position of your squat. Hit full depth on the squat, pause at the halfway point on your way up, then descend once more into your full depth before coming to the top.

Metcon (AMRAP – Rounds and Reps)

15min AMRAP

18/14 Calorie Row

15 Box Jump Overs

12 Burpees

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