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

THURSDAY

December 12, 2018

Announcements

🎅🏻🎄 CHRISTMAS PARTY THIS FRI. 12/14🎄🎅🏻

With Kitchen On George’s Sudden Closing & Everyone Else Booked Up We Will BringOur Party Back To The Gym.

•Starts At 6:30pm
•Bring A Dish & BYOB
•Dirty Santa Gift Exchange ($20 Limit)
•Fun Games W/ Prizes (Lulu/ Rogue Gift Cards,
& More)
•No 5:30pm or 6:30pm Classes

COME HAVE FUN WITH OUR FIT FAM

CrossFit Spanish Fort – CrossFit

View Public Whiteboard

Warm-up (No Measure)

5 Minutes Mobility+Dynamic Stretching

Then,

3 Rounds

1 Minute Row

15-20sec Dead Hang On Rig

5 Strict Pull-Ups

10 Light DB Thrusters

Metcon (Time)

2 Rounds

1000m Row

25 Thrusters 75/55 (RX) 95/65 (RX+)

10 Burpee Pull-Ups (RX)/ Muscle-Ups (RX+)

*20min Time Cap*

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