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

TUESDAY

January 14, 2019

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

View Public Whiteboard

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

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