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

HUMP DAY

November 29, 2017

Announcements

‘Tis The Season🎅🏻🎄🎁
•CFSF Has Partnered With Salvation Army For Their “Forgotten Angels” Program. Bring in a new toy & let’s impact some children’s lives this Christmas
•If you have any Mardi Gras throws or leftover Halloween goodies we could use them for this weekends SF Christmas Parade. Drop off at the gym
•CFSF Christmas Party Dec. 8th @6pm: Tacky Sweaters, Fun Games, Dirty Santa.. BE THERE!!!!

CrossFit Spanish Fort – CrossFit

Power Clean (5-6 Sets of 2 Single Reps Increasing Weight)

Build To Heaviest 2 Reps

Metcon (AMRAP – Reps)

4 Minute AMRAP

400m Run

Max Rep Power Cleans 115/75

-Rest 1 Minute-

4 Minute AMRAP

400m Run

Max Rep Power Cleans 135/85

-Rest 1 Minute-

4 Minute AMRAP

400m Run

Max Rep Power Cleans 155/95
If you can’t complete run in a 2 minute window then shorten the distance

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