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


August 21, 2014


1st Ever CFSF Charity Golf Tournament – This weekend at Rock Creek! Grab a flyer, let your friends and family know. If you need more info, ask one of the coaches or see Alex Hammond. Let’s have a great week everyone!

Main – CrossFit

“Do it now. Sometimes ‘later’ becomes ‘never.’”

CrossFit Spanish Fort Warm Up 1 (No Measure)

200m Run
3 rounds:
10 air squats
10 PVC pass thrus
10 sit ups
10 supermans
5 burpees

Hang Clean (3-3-3-3-3)

These are squat cleans! Really work on loading those sweet potatoes (hamstrings) & exploding through power position (throw hips forward & don’t pull too early)

Metcon (AMRAP – Rounds and Reps)

5 Pull-Ups
10 Push-Ups (Hand Release)
15 Squats

2k Row (Time)

Max Effort 2k Row

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