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

TUESDAY

November 19, 2018

Announcements

🏋🏼‍♀️🦃THANKSGIVING WEEK SCHEDULE🦃🏋🏼‍♂️
•Mon-Wed: Normal Hours
•Turkey Day (Thurs) 8am Pre Feast Calorie Burn
•Fri: 3:30-5pm Open Gym
•Sat/Sun: Closed

CrossFit Spanish Fort – CrossFit

View Public Whiteboard

Front Squat (Sets 1-5 3sec Pauses. Sets 6-8 No Pause)

Set 1 – 3 reps @ 60%

*Set 2 – 3 reps @ 70%

*Set 3 – 2 reps @ 80%

*Set 4 – 2 reps @ 85%

*Set 5 – 1 rep @ 90%

3 Sets No Pause

*Set 6 – 2 reps @ 85%

*Set 7 – 4 reps @ 80%

*Set 8 – 6 reps @ 75%

**RECORD HEAVIEST SINGLE REP PAUSED SQUAT

Metcon (AMRAP – Rounds and Reps)

12min AMRAP

200m Run

10 KB Goblet Lunges

10 Toes To Bar

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