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


December 17, 2018



•Fri. 12/21: 5am-11:30am Classes Only
•Sat. 12/22: 9am Class (12 Lifts of Christmas WOD)
•Mon. 12/24: 8:15am Class Only
•Tues. 11/25(Christmas): Closed
•Wed. 12/26 4:30pm 5:30pm 6:30pm Classes Only

CrossFit Spanish Fort – CrossFit

View Public Whiteboard

Warm-up (No Measure)

Banded Shoulder Stretches


3 Rounds

10 PVC Pass Throughs

10/8 Calorie Row

10 Light DB Single Presses

10 Straight Leg Raises On Rig

Strict Press (5×2 Building Weight)

Metcon (AMRAP – Rounds and Reps)

15min AMRAP

10 DB Push Press

15/12 Calorie Row

20 Toes To Bar

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