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

THURSDAY

October 02, 2019

Announcements

•Our annual 30 miles in 30 days kicks off today. Log 1 mile running per day (record 1st day time & last day)
•The CrossFit Open begins next Thurs (11th) & it’ll be “Battle of The Sexes” at CFSF. Male Vs Female teams every Friday night for bragging rights at the gym!!!
•Barbells For Boobs breast cancer awareness/fundraiser will be Saturday Oct. 19th 8am at CrossFit Spanish Fort. Save the date. More details coming on everything

CrossFit Spanish Fort – GROUP FITNESS

View Public Whiteboard

STRICT HSPU WORK

10min EMOM:

Min1: Max Strict HSPU

Min2: 30sec Max Hollow Body Hold

*Scaling: #1) Pike HSPU Off Box, #2) DB Strict Press

Metcon (Time)

21-15-9

HSPU/DB Push Press

KB Swings

Ring/Box Dips

*10min Time Cap*

ROMWOD (No Measure)

15min ROMWOD

These active stretch sessions will focus on ALL the things to help accelerate recovery, boost performance, & optimize your range of motion

#SWOLEANDFLEXY

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