Announcements
•Nutrition/ Fitness Challenge Kicks off Mon 01/21. We will hold a seminar Sunday 01/20 at 2pm to go over any questions & a layout of everything. Check your email for more details.
•NEW MEMBER REFERRAL $$: 1) Bring in a friend to try us out for a week free & be entered into a drawing to win some cool stuff (Nike MetCons, MyZone MZ-3 Belt, Kill Cliff). Each person you bring gets you another chance to win. 2) If that person signs up for a m’ship you will get 50% off your next month. 2 Friends Signed Up= 1 FREE Month For You.
•WODIFY PULSE/ MYZONE MZ-3 ACTIVITY BELTS ROLL IN THIS WEEK: Wodify Pulse is group heart rate training technology that leverages MyZone activity belts to track & display your heart rate, calories burned, effort level, & a zone color measured off the effort exerted based on max heart rate.
CrossFit Spanish Fort – CrossFit
Warm-up (No Measure)
Banded Shoulder Stretches
Then,
3 Sets
5 Inch Worms W/ Push-Up
10 PVC Pass Throughs
10 Kips On Rig
10 V-Ups
Kneeling Alt. DB Presses (5×10 (5 Reps Each Arm) Increasing Weight)
Superset W/ 10 KB Standing Oblique Crunches (Each Side)
Metcon (AMRAP – Rounds and Reps)
15min AMRAP
10 Single Arm DB Push Press (R Arm)
15 Knees To Elbow (RX)/ Toes To Bar (RX+)
10 Single DB Push Press (L Arm)
15 Sit-Ups/ GHD’s
RX: 35/20
RX+: 50/35
