•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 Minutes Dynamic Stretching
10 PVC Pass Throughs
10 PVC Sotts Press (Quarter Squat)
10 PVC Snatch Balances
Snatch Progression/ Technique Breakdown With Barbell
Power Snatch Combo (7min EMOM: 1 Set Every Min.)
Power Snatch + Hang Power Snatch
For Time: 30 Snatches, 135# / 95#