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


December 20, 2016


**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

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