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

MONDAY BOOT CAMP

January 13, 2019

Announcements

•Nutrition/ Fitness Challenge Kicks off Mon 01/21. We will hold a seminar Saturday 01/19 at 2pm to go over any questions & a layout of everything. Check your email for more details.

•NEW MEMBER REFERRAL $$: 1) Bring in a friend to try us out for a week free & be entered into a drawing to win some cool stuff (Nike MetCons, MyZone MZ-3 Belt, Kill Cliff). Each person you bring gets you another chance to win. 2) If that person signs up for a m’ship you will get 50% off your next month. 2 Friends Signed Up= 1 FREE Month For You.

•WODIFY PULSE/ MYZONE MZ-3 ACTIVITY BELTS ROLL IN THIS WEEK: Wodify Pulse is group heart rate training technology that leverages MyZone activity belts to track & display your heart rate, calories burned, effort level, & a zone color measured off the effort exerted based on max heart rate.

CrossFit Spanish Fort – Boot Camp

View Public Whiteboard

Warm-up (No Measure)

3 Rounds

1min Row

25’ High Knees

25’ Butt Kicks

10 Inch Worms

10 Push-Ups

10 Mountain Climbers

Metcon (AMRAP – Rounds and Reps)

10min AMRAP

300m Row

15 Plank Burpees

10 Ring Rows

20 Sit-Ups

-Rest 2 Min-

10min AMRAP

300m Row

15 Box Step Ups

10 Ring Rows

20 V-Ups

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