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

HUMP DAY

February 19, 2019

Announcements

The 2019 Worldwide CrossFit Open starts this week!😳
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The first workout, 19.1, will be released on Thursday. It’s always an exciting time of the year.πŸ˜„
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If you are nervous or not sure if you want to participate in the Open, don’t be. Our recommendation is to participate and have a good time! Every workout will have a RX and a Scaled option. The Open is for everyone and it’s always a fun time with the community!πŸ’™
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✌🏼 More Days Til Our 80’s Party kicks off this years Open. Get signed up!!!!
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We’ll have some cool prizes for best dressed Friday night. Use hashtag #cfsfopen19 for any pics you post for the 2019 Open.
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3:30pm will be our ONLY afternoon class on Fridays the next 5 weeks. Our Open event will run from 5pm-7:30pm each Friday night.
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You can register or find out more here https://open.crossfit.com/english
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Let’s have some fun.

CrossFit Spanish Fort – CrossFit

View Public Whiteboard

Warm-up (No Measure)

WARM IT UP

Quad+Hip Stretches

10 Front to back leg swings

10 Side to side leg swings

25’ High Knees

25’ Butt Kicks

25’ duck walk

2 Rounds

10 Cat/Cows

10 Banded Squats

:20sec Squat Hold

10 Box Step Ups

:45sec Row

Back Squat (5×4 Building Weight)

Metcon (Time)

4 Rounds

20/15 Calorie Row

15 Box Jumps

10 DB Front Rack Lunges

*15min Cap*

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