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.😄
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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!💙
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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
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*
