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

THURSDAY BOOT CAMP

December 12, 2018

Announcements

🎅🏻🎄 CHRISTMAS PARTY THIS FRI. 12/14🎄🎅🏻

With Kitchen On George’s Sudden Closing & Everyone Else Booked Up We Will BringOur Party Back To The Gym.

•Starts At 6:30pm
•Bring A Dish & BYOB
•Dirty Santa Gift Exchange ($20 Limit)
•Fun Games W/ Prizes (Lulu/ Rogue Gift Cards,
& More)
•No 5:30pm or 6:30pm Classes

COME HAVE FUN WITH OUR FIT FAM

CrossFit Spanish Fort – Boot Camp

View Public Whiteboard

Warm-up (No Measure)

3 Sets

1 Minute Bike Or Row

10 Hollow Rocks

10 Alt Lunges

10 KB Stiff Leg DL’s

Metcon (AMRAP – Reps)

5 Sets

:45 Work/ :15 Rest

Min1: Assault Bike

Min2: Russian KB Swings

Min3: Jump Rope

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