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

HUMP DAY

November 20, 2018

Announcements

🏋🏼‍♀️🦃THANKSGIVING WEEK SCHEDULE🦃🏋🏼‍♂️
•Mon-Wed: Normal Hours
•Turkey Day (Thurs) 8am Pre Feast Calorie Burn
•Fri: 3:30-5pm Open Gym
•Sat/Sun: Closed

CrossFit Spanish Fort – CrossFit

View Public Whiteboard

Strict Press (Build To Heavy Set Of 2)

Push Press (Build To Heaviest Set Of 2)

Push Jerk (Build To Heaviest Set Of 2)

Metcon (Time)

100 Double Unders

10 DB Push Press/ HSPU (RX+)

75 Double Unders

15 DB Push Press/ HSPU

50 Double Unders

20 DB Push Press/ HSPU

25 Double Unders

25 DB Push Press/ HSPU

*12min Time Cap*

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