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

HAPPY MONDAY

January 13, 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 Stretching

Then,

3 Rounds

1min Row

10 Groiners

10 KB Goblet Squats

:30 Wall Sit

1 Paused Front Squat + 1 Front Squat (6 Sets Building Weight)

1st Rep Maintain A Solid 3 Second Pause In Botttom. 2nd Rep Move Fluid Through Full Depth & Back Up

Metcon (AMRAP – Rounds and Reps)

10min AMRAP

200m Row

10 Front Squats

10 Burpees Over Bar

RX: 95/65

RX+: 135/85

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