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


January 20, 2019


•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!”

View Public Whiteboard

Warm-up (No Measure)

5 Min Mobility


3 Sets

1 Min Row

10 PVC Pass Throughs

10 Plate Ground To Overhead

10 Inch Worms

10 Kips On Rig

Metcon (Time)

3 Rounds

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+)

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