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

HUMP DAY

November 26, 2019

Announcements

THANKSGIVING WEEK SCHEDULE
Wed: No 6:30p
Thurs: 8a ONLY
Friday: 8a & 4p ONLY
Sat: CLOSED
Sunday: Open Gym 1-3p

Registration closes Dec 3rd for our Winter Throwdown competition on Dec 7th. Let us know if you still need a partner. We are also in need of volunteers to help judge & setup/breakdown. We hope everyone will come out to support this event.

CrossFit Spanish Fort – GROUP FITNESS

View Public Whiteboard

Bench Press (6×5 Building Weight)

-Or-

DB Floor Press (6×5 Building Weight)

Class WOD

Metcon (Time)

5 Rounds

5 Muscle-Ups/10 Pull-Ups

10 HSPU/Pike Push-Ups

15 Sit-Ups/GHD’s

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