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

TUESDAY

October 07, 2019

Announcements

•The CrossFit Open begins THIS WEEK. It’s “Battle of The Sexes” at CFSF. Male Vs Female teams every Friday night 5:30pm to 7:30pm for bragging rights at the gym!!! **No 5:30 or 6:30 classes the next 5 Fridays! Hope y’all join us!
•Barbells For Boobs breast cancer awareness/fundraiser will be Saturday Oct. 19th 8am at CrossFit Spanish Fort. Save the date. More details coming on everything

CrossFit Spanish Fort – GROUP FITNESS

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Clean + Squat Complex (5-6 Sets Building Weight)

1 Squat Clean + 1 Hang Squat Clean + 2 Front Squats

-Or-

Single Arm DB Hang Clean (6×5 Each Arm Building)

**Superset W/ 15/12 Cal Row

Class WOD

Metcon (Time)

40/32 Calorie Row

30 Burpees

20 Squat Cleans

**15min Time Cap**
Use DB Or Bar On Cleans. Both Must Come From The Ground Each Rep

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