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


December 08, 2014


Reminder: Bring in any new toy for Toys-4-Tots & get your name entered to win a FREE months membership in January. We’ll also draw for a few more free prizes.

Tacky Christmas Sweater Party: Thursday Dec 18th @6:30pm. We’ll do a Dirty Santa gift swap. Keep gifts under $20 please. We will draw a name from the Toys-4-Tots donation for FREE month in January. If you can bring a dish for everyone to snack on:) Hope to see all our CFSF family there.


Main – CrossFit

Each time we face our fear, we gain strength, courage, & confidence in the doing.

CF Spanish Fort Warm Up (No Measure)

Row 500m

2 Rounds:

10 jumping jacks

10 air squats

10 pullups

10 pushups

10 sit ups

5 burpees

Fight Gone Bad (AMRAP – Reps)

3 Rounds for Max Reps of:

1 minute Wall Balls 20/12

1 minute SDHP 75/55

1 minute Box Jumps 24″/20″

1 minute Push Press 75/55

1 minute Row for Calories

1 minute Rest

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