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


December 09, 2014


Reminder: Bring in any new toy for Toys-4-Tots & get your name entered to win a FREE months membership in January. We’ll also draw for a few more free prizes.

Tacky Christmas Sweater Party: Thursday Dec 18th @6:30pm. We’ll do a Dirty Santa gift swap. Keep gifts under $20 please. We will draw a name from the Toys-4-Tots donation for FREE month in January. If you can bring a dish for everyone to snack on:) Hope to see all our CFSF family there.


Main – CrossFit

Our strength grows out of our weaknesses.

The CFSF Warmup (No Measure)

2 Rounds

Samson Stretch

10 Toe Touches

10 Air Squats

10 GHD Back Extensions

10 PVC Pass Tnroughs

10 Mountain Climbers

5 Burpees

2 Rounds w/ Barbell

10 Good Mornings

10 Snatch Grip High Pulls

10 Split Jerks

10 Overhead Squats

Hang Clean (4×3)

Split Jerk (4×2)

Metcon (AMRAP – Rounds and Reps)


3 Hang Squat Cleans

3 Jerks

3 Burpees over Barbell

RX+: 135/95


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