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

Wednesday

December 10, 2014

Announcements

Reminder: Bring in any new toy for Toys-4-Tots & get your name entered to win a FREE months membership in January. We’ll also draw for a few more free prizes.

Tacky Christmas Sweater Party: Thursday Dec 18th @6:30pm. We’ll do a Dirty Santa gift swap. Keep gifts under $20 please. We will draw a name from the Toys-4-Tots donation for FREE month in January. If you can bring a dish for everyone to snack on:) Hope to see all our CFSF family there.

-MERRY CHRISTMAS

Main – CrossFit

It does not matter how slowly you go, so long as you do not stop.

CFSF dynamic warmup (No Measure)

3 Rounds:

10 PVC Pass-Throughs

10 Toe Touches

10 Butt Kicks

10 Overhead Squats

10 Sit-Ups

10 Push-Ups

10-15 Sec Samson Stretch Each Leg

Diane (Time)

21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups

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