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

THURSDAY

January 16, 2020

Announcements

NUTRITION CHALLENGE STARTS MONDAY 01/20.
•Weigh-ins & body fat test to track progress
•Prizes to reward your efforts.
• Get a friend to join us & your next months m’ship is FREE.
•Our coaches & gym family are here to keep everyone accountable

CrossFit Spanish Fort – GROUP FITNESS

View Public Whiteboard

SLED PULLS (6×2 25m)

25m =1 Rep
1 Set Of 2= 25m Down & 25m Back

Metcon (Time)

5 Sets

100m Farmers Carry

20 Weighted Sot-Ups

20 Weighted Russian Twist

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