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


January 08, 2018

CrossFit Spanish Fort – CrossFit

“Making excuses burns zero calories per hour.” The holidays are over & the New Year is here. “I don’t have time” or whatever excuse you’re holding onto won’t get you in better shape. Its time to get back to the grind.

Back Squat (7-7-5-5-3-3 Building)

Try To Start Around 50% For 1st Set of 7. Goal For Last Set OF 3 Should Be Around 80%.

Oh My Quad Becky (Time)

3 Rounds

15/12 Calorie Row

12 Burpee Box Jump Overs

9 Front Squats 165/105

**15min Time Cap**

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