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

THURSDAY

December 04, 2019

Announcements

*OUR WINTER THROWDOWN COMPETITION IS THIS SATURDAY**
•We Could Use A Few Volunteers & Judges To Help Through The Day.
•Please Come Hangout & Support The Athletes Competing.
•No Class Saturday Morning

CrossFit Spanish Fort – GROUP FITNESS

View Public Whiteboard

Metcon (Time)

5 Rounds

200m Run

10 Pull-Ups/Ring Rows

15 Push-Ups

25 Sit-Ups/GHD’s

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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