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

HUMP DAY

October 08, 2019

Announcements

•The CrossFit Open begins THIS WEEK. It’s “Battle of The Sexes” at CFSF. Male Vs Female teams every Friday night 5:30pm to 7:30pm for bragging rights at the gym!!! **No 5:30 or 6:30 classes the next 5 Fridays! Hope y’all join us!
•Barbells For Boobs breast cancer awareness/fundraiser will be Saturday Oct. 19th 8am at CrossFit Spanish Fort. Save the date. More details coming on everything

CrossFit Spanish Fort – GROUP FITNESS

View Public Whiteboard

Strict Pull-Ups (6 Sets Max Reps)

SUPERSET W/ 10 Standing Oblique Crunches

Metcon (AMRAP – Rounds and Reps)

15min AMRAP

21 KB Swings

15 Box Jump Overs

9 Chest2Bar/ Muscle UPS

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