June 30, 2019
0
Announcements
4th Of July Schedule At CFSF🇺🇸
July 4TH: 8:15AM ONLY
July 5TH: No 5:30PM OR 6:30PM
-Normal Schedule Otherwise
Hope everyone enjoys the holiday weekend with family & friends🇺🇸🔥💪🏼
Also, It’s “Hero Month”… Each Week Through July We Will Tackle 2-3 Hero Workouts To Honor Those That Sacrificed Everything To Protect Our Freedoms.
CrossFit Spanish Fort – CrossFit
Rankel (AMRAP – Rounds and Reps)
20-Minute AMRAP of:
6 Deadlifts, 225#
7 Burpee Pull-ups
10 Kettlebell Swings, 70#
200m Run
In honor of U.S. Marine Corps Sergeant John Rankel, 23, of Speedway, Indiana, was killed on June 7, 2010
To learn more about Rankel click here
Women’s RX: 155 Deadlift/ 20 KG KB Swings
