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

THURSDAY

Announcements

Memorial Day wknd schedule at CFSF: We will open Sat. & Mon. at 7am & run heats for Murph from 7:30am -8am. Join us in this tribute workout to honor fallen soldiers. Also we have a limited number of extra shirts & tanks available. $25 each

CrossFit Spanish Fort – CrossFit

Embrace The Suck (Time)

3 Rounds

400m Run

*Rest 2 Min.*

30/25 Cals on Assault Bike

*Rest 2 Min.*

20/15 Cals on Rower

*Rest 2 Min.*

More Core Please (No Measure)

50 Single Leg V-Ups

50 Sit-Ups

50 Sec Hollow Hold

50 Bicycles

50 Hollow Rocks

50 Sec Plank Hold

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