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

THURSDAY

Announcements

Kendrick Farris, 3x Team USA Weightlifting Olympian, is coming to CFSF this Friday night at 6pm to do a 2-2.5 hour clinic. The class is $75/pp and features different snatch/jerk drill work to help clients ultimately become more confident in their snatches and jerks to be able to get the most out of their daily workout. The class also features a question/answer session and actual bar work so the participants can get in the moment feedback from Kendrick. **No 5:30pm or 6:30pm Class Friday Night**

CrossFit Spanish Fort – CrossFit

Row Or Run Intervals (Time)

10 Sets

200m Row Or Run (Max Effort)

*Rest 2min*

Metcon (No Measure)

Core

30-20-30

Sit-ups

30-30-30

Russian twist R/L (15 each side)

40-50-40

Bicycles

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