•Nutrition/ Fitness Challenge Kicks off Mon 01/21. We will hold a seminar Saturday 01/19 at 10:15am to go over any questions & a layout of everything. Check your email for more details.
•NEW MEMBER REFERRAL $$: 1) Bring in a friend to try us out for a week free & be entered into a drawing to win some cool stuff (Nike MetCons, MyZone MZ-3 Belt, Kill Cliff). Each person you bring gets you another chance to win. 2) If that person signs up for a m’ship you will get 50% off your next month. 2 Friends Signed Up= 1 FREE Month For You.
•WODIFY PULSE/ MYZONE MZ-3 ACTIVITY BELTS ROLL IN THIS WEEK: Wodify Pulse is group heart rate training technology that leverages MyZone activity belts to track & display your heart rate, calories burned, effort level, & a zone color measured off the effort exerted based on max heart rate.
CrossFit Spanish Fort – CrossFit
“Don’t get caught up paying attention to others that might be going faster or slower than you. Just get better and focus on the things you can control. One day at a time!”
Warm-up (No Measure)
5 Min Mobility
1 Min Row
10 PVC Pass Throughs
10 Plate Ground To Overhead
10 Inch Worms
10 Kips On Rig
30/21 Calorie Row
100 Single Unders (RX) 50 Double Unders (RX+)
30 Alt DB Snatches 40/25 (RX) 50/35 (RX+)
20 Knees To Elbow (RX) Toes To Bar (RX+)