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


December 17, 2014


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.


Main – CrossFit

“Motivation is what gets you started. Habit is what keeps you going. ” -Jim Ryan

CF Spanish Fort Warm Up (No Measure)

Row 500m

2 Rounds:

10 jumping jacks

10 air squats

10 pullups

10 pushups

10 sit ups

5 burpees

Power Clean (3×1)

Metcon (Time)

5 Rounds

400m Run

10 Front Squats

5 Pull-Ups

RX 115/75

RX+ 135/95

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