December 20, 2016
0
Announcements
**Christmas Schedule @CFSF**
*NO Open Gym From 1-3pm Wed-Fri.
*Normal Classes Wed Dec. 21 & Thurs. Dec. 22
*Last Class Fri. Dec. 23 is 11:30am
*Gym Closed Sat. Dec. 24 & Christmas Day
Hope Everyone Has A Blessed & Merry Christmas
CrossFit Spanish Fort – CrossFit
Metcon (AMRAP – Reps)
15 sets calorie row
30 seconds on, 30 seconds rest
*post total calories
Double-Unders (5Min: Max Reps or Attempts)
Metcon (Time)
Core WOD
5 Rounds
10 hollow rocks
10 weighted v-ups
10 weighted russian twist (each side)
:10 sec hollow holds
30 sec rest
