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

HUMP DAY

December 11, 2018

Announcements

🎅🏻🎄 CHRISTMAS PARTY THIS FRI. 12/14🎄🎅🏻

With Kitchen On George’s Sudden Closing & Everyone Else Booked Up We Will BringOur Party Back To The Gym.

•Starts At 6:30pm
•Bring A Dish & BYOB
•Dirty Santa Gift Exchange ($20 Limit)
•Fun Games W/ Prizes (Lulu/ Rogue Gift Cards,
& More)
•No 5:30pm or 6:30pm Classes

COME HAVE FUN WITH OUR FIT FAM

CrossFit Spanish Fort – CrossFit

View Public Whiteboard

Warm-up (No Measure)

3 Rounds

50’ Plank Burpee Broad Jumps

10 Plated Hollow Rocks

10 V-Ups

10 DB Shoulder Swings

10 Kip Swings

Turkish Get Up (5×3 Each Side Building Weight)

Metcon (Time)

4 Rounds

20 KB Swings

20 Toes To Bar

200m Run

*16 Min Cap*

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