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

MONDAY BOOT CAMP

January 20, 2019

Announcements

•Nutrition/ Fitness Challenge Kicks off Mon 01/21. We will hold a seminar Saturday 01/19 at 10:15am 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

Metcon (Time)

60 Single Unders

30 Dumbbell Snatches

60 Single Unders

30/21 Calorie Row

60 Single Unders

30 Hanging Knee Raises

60 Single Unders

30/21 Calorie Row

60 Single Unders

30 Dumbbell Snatches

Core Ca$hout (No Measure)

3 Rounds:

:45 sec Plank Hold

30 AbMat Sit-ups

:45 sec V-Sit Hold

Warm-up (No Measure)

5 Min Mobility

Then,

3 Sets

1 Min Row

10 PVC Pass Throughs

10 Plate Ground To Overhead

10 Inch Worms

10 Kips On Rig

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