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

MONDAY BOOT CAMP

December 30, 2018

Announcements

Get ready for a big 2019 at CFSF. We are rolling in some changes to help you get better & improve.

NEW YEARS EVE (12/31/2018): No 5:30pm or 6:30pm classes! No kids class!

NEW YEARS DAY (01/01/2019): 11:30pm & 4:30pm Classes Only!

PRESALE Through Jan 6th On MyZone M3 Heart Rate Belts $100. Price will increase to $150 after that. We will be implementing this into our classes mid January. Check out the link for more info. https://wodify-website-files.s3.amazonaws.com/pulsemarketing/emails/Wodify_Pulse_Get_ready/index.html

CrossFit Spanish Fort – Boot Camp

View Public Whiteboard

Warm-up (No Measure)

3 Rounds

:30 Bike

10 Spider-Man Lunges

5/5 Single Arm KB Swings

10 Shoudler Taps

Metcon (Time)

Every 4 Minutes x4

20 Reverse Lunges

15 Russian KB Swings

10 Push-Ups

5 Cal Bike

*Rest In Remainder Time

*Score Slowest Round

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