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

TUESDAY

January 14, 2020

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

View Public Whiteboard

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

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