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

TUESDAY

February 18, 2019

Announcements

The 2019 Worldwide CrossFit Open starts this week!😳

The first workout, 19.1, will be released on Thursday. It’s always an exciting time of the year.😄

If you are nervous or not sure if you want to participate in the Open, don’t be. Our recommendation is to participate and have a good time! Every workout will have a RX and a Scaled option. The Open is for everyone and it’s always a fun time with the community!💙

✌🏼 More Days Til Our 80’s Party kicks off this years Open. Get signed up!!!!

We’ll have some cool prizes for best dressed Friday night. Use hashtag #cfsfopen19 for any pics you post for the 2019 Open.

3:30pm will be our ONLY afternoon class on Fridays the next 5 weeks. Our Open event will run from 5pm-7:30pm each Friday night.

You can register or find out more here https://open.crossfit.com/english

Let’s have some fun.

CrossFit Spanish Fort – CrossFit

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CHOOSE YOUR STRENGTH

For The Strength Portion Today You Have A Choice Of An Olympic Lifting Movement Or A Functional Bodybuidling Press

Jerk Complex (6 Sets Building Weight)

2 Push Jerks + 1 Split Jerk

Kneeling Alt. DB Presses (6×8(4 Each Arm) Building Weight)

Class WOD

Metcon (Time)

5 Rounds

10 Push Jerks 115/75(RX) 155/105(RX+)

50 Double Unders/75 Single Unders

*12min Time Cap*
Sub DB’s On Jerks If The Front Rack Position Is An Issue… OR If You Just Dont Want To Touch A Bar😜

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