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

TUESDAY

December 02, 2019

Announcements

*OUR WINTER THROWDOWN COMPETITION IS THIS SATURDAY**
•We Could Use A Few Volunteers & Judges To Help Through The Day.
•Please Come Hangout & Support The Athletes Competing.
•No Class Saturday Morning

CrossFit Spanish Fort – GROUP FITNESS

View Public Whiteboard

CHOOSE YOUR STRENGTH

Jerk Complex (6 SetsBuilding Weight)

2 Push Jerks + 1 Split Jerk

-Or-

Alt DB Z Presses (6×5 Building Weight)

This movement serves as not only a great shoulder/pressing & core strength builder, but also an active mobility drill.

Class WOD

Metcon (Time)

1-2-3-4-5-6-7-8-9-10

Push Press (75/55) (115/75)

Burpees Over Bar

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