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

THURSDAY

November 09, 2017

Announcements

CFSF will run a limited schedule tomorrow for Veterans Day. 5am 6am 8:15am & 4:30pm. Saturday will be normal 9am class. Hero WOD both days to honor our military🇺🇸

CrossFit Spanish Fort – CrossFit

The Stabilizer (Time)

5 Rounds

500m Row

100m Single Arm Farmer Carry *50m Each Arm(HEAVY)

100m Waiter Walk *50m Each Arm

*Use Same KB/DB On Farmers Carry + Waiter Walks

Core Galore (No Measure)

5 min max plank hold

Right Into…

5 min amrap

5 sit-ups

5 v- ups

5 russian twist (each side)

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