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

HUMP DAY

Announcements

*4 Year Anniversary Party This Saturday* Join Us In Celebrating Another Year Of Building A Stronger Healthier Community…9AM Partner Workout Followed By A Big Hangout With A Crawfish Boil

CrossFit Spanish Fort – CrossFit

View Public Whiteboard

Back Squat (5×4 Same Weight Across)

Try Use Same Weight As Last Weeks 5×3 or Shoot For 3-5% Increase

Metcon (Time)

3 Rounds

200m Run

15/12 Cals Assault Bike

20 Single Arm KB Lunges (Front Rack)

40 Double Unders

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