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

Thursday

December 18, 2014

Announcements

Reminder: Bring in any new toy for Toys-4-Tots & get your name entered to win a FREE months membership in January. We’ll also draw for a few more free prizes.

Tacky Christmas Sweater Party: Thursday Dec 18th @6:30pm. We’ll do a Dirty Santa gift swap. Keep gifts under $20 please. We will draw a name from the Toys-4-Tots donation for FREE month in January. If you can bring a dish for everyone to snack on:) Hope to see all our CFSF family there.

-MERRY CHRISTMAS

Main – CrossFit

Fear is what stops you… courages is what keeps you going.

CFSF dynamic warmup (No Measure)

3 Rounds:

10 PVC Pass-Throughs

10 Toe Touches

10 Butt Kicks

10 Overhead Squats

10 Sit-Ups

10 Push-Ups

10-15 Sec Samson Stretch Each Leg

Snatch Grip Strict Press (5×5)

Metcon (AMRAP – Rounds and Reps)

10 Min AMRAP

4 TTB

8 Push-Ups

12 V-Ups

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