January 14, 2020
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Announcements
NUTRITION CHALLENGE STARTS MONDAY 01/20.
•Weigh-ins & body fat test to track progress
•Prizes to reward your efforts.
• Get a friend to join us & your next months m’ship is FREE.
•Our coaches & gym family are here to keep everyone accountable
CrossFit Spanish Fort – GROUP FITNESS
TEMPO FRONT SQUAT (6×3 Building Weight)
3sec Down
2sec Hold
1sec Back Up
-Or-
Single Leg DB Bench Squats (6×5 Building Weight)
Class WOD
Metcon (Time)
3 Rounds
400m Run/500m Row
25 Wallballs
50 Double Unders/75 Singles
