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

Thurs.

July 21, 2016

Announcements

*Beach WOD Saturday. Meet At The Hangout In Gulf Shores @8:30AM

*Open Gym Sunday From 3-5pm. We Will Have The CrossFit Games Playin

CrossFit Spanish Fort – CrossFit

Dumbbell Strict Press (4×8 Single Arm Building)

Record heaviest dumbbell weight

Metcon (Time)

800m Run

20 CTB pullups

20 ring dips

600m Run

15 CTB pullups

15 ring dips

400m Run

10 CTB pullups

10 ring dips

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