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

HUMP DAY

Announcements

Memorial Day wknd schedule at CFSF: We will open Sat. & Mon. at 7am & run heats for Murph from 7:30am -8am. Join us in this tribute workout to honor fallen soldiers. Also we have a limited number of extra shirts & tanks available. $25 each

CrossFit Spanish Fort – CrossFit

Metcon (Weight)

CHOOSE YOUR FITNESS

*STRENGTH*

EMOM x8: 2 Touch N Go Cleans (Should Be Heavy)

-Or-

*ENDURANCE*

EMOM x8: 100m Sprints

Metcon (AMRAP – Rounds and Reps)

15 Min AMRAP

100m Run

10 Single Arm KB Overhead Squat 53/35 (5 Each Arm)

20 Double Unders

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