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

MONDAY

December 30, 2018

Announcements

Get ready for a big 2019 at CFSF. We are rolling in some changes to help you get better & improve.

NEW YEARS EVE (12/31/2018): No 5:30pm or 6:30pm classes! No kids class!

NEW YEARS DAY (01/01/2019): 11:30pm & 4:30pm Classes Only!

PRESALE Through Jan 6th On MyZone M3 Heart Rate Belts $100. Price will increase to $150 after that. We will be implementing this into our classes mid January. Check out the link for more info. https://wodify-website-files.s3.amazonaws.com/pulsemarketing/emails/Wodify_Pulse_Get_ready/index.html

CrossFit Spanish Fort – CrossFit

Investing in your health now saves you down the line financially in terms of health care cost savings, as well as in experiencing greater quality of life, for a longer time.

View Public Whiteboard

Warm-up (No Measure)

2 Rounds

1min Row

10 Spider-Man Lunges

10 Kips On Rig

10 Jumping Squats

10 Barbell Good Mornings

Then, (With Empty Bar)

10 Elbow Punch Throughs

10 Stiff Leg DL

10 High Hang Power Cleans

10 Front Squats

Clean Sheet (AMRAP – Rounds and Reps)

6min AMRAP

12/9 Calorie Row

9 Power Cleans RX: 75/55 RX+: 95/65

7 Toes To Bar

Rest 3 Minutes

6min AMRAP

12/9 Calorie Row

7 Hang Squat Cleans RX: 95/65 RX+: 115/80

7 Toes To Bar

Rest 3 Minutes

6min AMRAP

12/9 Calorie Row

5 Squat Cleans RX: 115/80 RX+: 135/95

7 Toes To Bar

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