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

Tuesday

November 28, 2017

Announcements

‘Tis The Season????
•CFSF Has Partnered With Salvation Army For Their “Forgotten Angels” Program. Bring in a new toy & let’s impact some children’s lives this Christmas
•If you have any Mardi Gras throws or leftover Halloween goodies we could use them for this weekends SF Christmas Parade. Drop off at the gym
•CFSF Christmas Party Dec. 8th @6pm: Tacky Sweaters, Fun Games, Dirty Santa.. BE THERE!!!!

CrossFit Spanish Fort – CrossFit

Warm-up (No Measure)

Warmup/ Skill Work

50’ Stiff Leg Bear Crawl

20 Ball Slams

10 Pike Push Ups

10 Scap Pulls

5-10 Strict HSPU

5-10 Strict Pull-Ups

Metcon (Time)

21-15-9

Chest 2 Bar Pull-Ups

HSPU

-Rest 2 Minutes-

21-15-9

Toes To Bar

Push Press 115/75

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