•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 Stretching
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)
10 Front Squats
10 Burpees Over Bar