June 29, 2017
0
Announcements
*4th of July Schedule*
Saturday-9am
Sunday- Closed
Monday- 5am 6am 4:30pm
Tuesday- 9am
***Also New 4th of July Shirts Are In***
CrossFit Spanish Fort – CrossFit
Metcon (Time)
4 Rounds
400m Run
20 Cal Row or Bike
Metcon (No Measure)
Extra Core Work
4 Rounds
10 KB/DB Oblique Raises (each side)
30 sec l-sit hold from pull-up bar
30sec plank hold
