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


July 03, 2019


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

View Public Whiteboard

Dae Han (Time)

3 Rounds for time of:

Run 800m with a 45# barbell

3 Rope Climbs, 15′

12 Thruster, 135#
In honor of U.S. Army Sergeant First Class Dae Han Park, 36, of Watertown, Connecticut, died on March 12, 2011
To learn more about Dae Han click here
•Men Use 45# Plate / Ladies Use 25# On 800m Run

•Sub 20 Single Arm Ring Rows (10 Each Arm) For Rope Climbs

•Ladies RX Thruster Weight 95#

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