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


January 13, 2020


•Weigh-ins & body fat test to track progress
•Prizes to reward your efforts.
• Get a friend to join us & your next months m’ship is FREE.
•Our coaches & gym family are here to keep everyone accountable

CrossFit Spanish Fort – GROUP FITNESS

“You have two choices.. see Monday as the start to a long & grueling week, or make the conscious choice to use the first day of the week to propel you to success and more happiness. Monday should be a day to be enthusiastic and to appreciate how we are blessed to have another week and another day of life. Perspective is everything.”

View Public Whiteboard

Alt DB Z Presses (6×5 TEMPO Building Weight)

This movement serves as not only a great shoulder/pressing & core strength builder, but also an active mobility drill.
Focus On TEMPO.. Controlled 3sec Up+Down

**Superset W/ 5-7 Bent Over Rows (Use Bar Or DB)

Metcon (AMRAP – Rounds and Reps)

15min AMRAP

5 burpees

10 single arm db hang clean+press (5 each arm)

15/12 cal row

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