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

THURSDAY

October 09, 2019

Announcements

•The CrossFit Open begins THIS WEEK. It’s “Battle of The Sexes” at CFSF. Male Vs Female teams every Friday night 5:30pm to 7:30pm for bragging rights at the gym!!! **No 5:30 or 6:30 classes the next 5 Fridays! Hope y’all join us!
•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

Metcon (5 Rounds for time)

Every 4min x 5 Rounds:

25/20 Calorie Row

50 Double Unders

5 Deadlifts

*Build in Deadlift Weight*
Record Time For Each Round & Note Weight.

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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