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


June 29, 2017


*4th of July Schedule*
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

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