July 02, 2019
0
Announcements
4th Of July Schedule At CFSF🇺🇸
July 4TH: 8:15AM ONLY
July 5TH: No 5:30PM OR 6:30PM
-Normal Schedule Otherwise
Hope everyone enjoys the holiday weekend with family & friends🇺🇸🔥💪🏼
Also, It’s “Hero Month”… Each Week Through July We Will Tackle 2-3 Hero Workouts To Honor Those That Sacrificed Everything To Protect Our Freedoms.
CrossFit Spanish Fort – CrossFit
CHOOSE YOUR PATH
Take Your Pick To Start Today’s Class
Power Clean + Hang Power Clean (5-6 Sets Building Weight)
-Or-
Metcon (No Measure)
5 Sets
10 DB Bench Press
15/10 Assault Bike Cals
20 Sit-Ups/ GHD’s
Class WOD
Metcon (Time)
21 Hang Power Cleans
21 Box Jumps
100 Double Unders (RX+)
15 Hang Power Cleans
15 Box Jumps
75 Double Unders
9 Hang Power Cleans
9 Box Jumps
50 Double Unders
*13min Time Cap*
115/75 (RX) 155/95(RX+)
2x Reps Single Unders (RX)