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

MONDAY

October 06, 2019

Announcements

•The CrossFit Open begins THIS WEEK. It’s “Battle of The Sexes” at CFSF. Male Vs Female teams every Friday night 5:30pm to 7:30pm for bragging rights at the gym!!! **No 5:30 or 6:30 classes the next 5 Fridays! Hope y’all join us!
•Barbells For Boobs breast cancer awareness/fundraiser will be Saturday Oct. 19th 8am at CrossFit Spanish Fort. Save the date. More details coming on everything

CrossFit Spanish Fort – GROUP FITNESS

View Public Whiteboard

Alt DB Z Presses (6 Sets Building: 5 Each Arm)

This movement serves as not only a great shoulder/pressing & core strength builder, but also an active mobility drill.
SUPERSET W/ HEAVY Chainsaw Rows (5 Each Arm)

Metcon (Time)

5 Rounds

200m Run

12 Toes2Bar/V-Ups

9 DB Or Barbell Push Press
*Find A Weight On Presses That Challenges You But Allows For You To Stay Unbroken

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