November 30, 2017
0
Announcements
‘Tis The Season????
•CFSF Has Partnered With Salvation Army For Their “Forgotten Angels” Program. Bring in a new toy & let’s impact some children’s lives this Christmas
•If you have any Mardi Gras throws or leftover Halloween goodies we could use them for this weekends SF Christmas Parade. Drop off at the gym
•CFSF Christmas Party Dec. 8th @6pm: Tacky Sweaters, Fun Games, Dirty Santa.. BE THERE!!!!
CrossFit Spanish Fort – CrossFit
Turkish Get Up (5×5 Each Arm Building Weight)
Metcon (Time)
21-15-9-15-21
Calorie Row
Ring Dips
*30 Double Unders After Each Round
