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

SATURDAY

CrossFit Spanish Fort – GROUP FITNESS View Public Whiteboard Metcon (Time) Teams of 2 1 Mile Run with Med Ball (200m Relays) 100 DB Snatches 100/80 Cal Row 100 Push-Ups 1 Mile Run with Med Ball *Split Work Evenly
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FRIDAY

CrossFit Spanish Fort – GROUP FITNESS View Public Whiteboard Crossfit Games Open 20.2 (Ages 16-54) (AMRAP – Reps) Complete as many rounds as possible in 20 minutes of: 4 dumbbell thrusters 6 toes-to-bars 24 double-unders 50-lb/35-lb dumbbells
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THURSDAY

CrossFit Spanish Fort – GROUP FITNESS View Public Whiteboard Strict Pull-Ups (5 Sets Max Reps) Superset W/ 45sec Hollow Body Hold Helen (Time) 3 Rounds for time of: 400m Run 21 Kettlebell Swings, 53# / 35# 12 Pull-ups ROMWOD (No Measure) 15min ROMWOD These active stretch...
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HUMP DAY

CrossFit Spanish Fort – GROUP FITNESS View Public Whiteboard Deadlift (6×2 Building Weight) Metcon (AMRAP – Rounds and Reps) 12min AMRAP 6 Strict HSPU/DB Press 9 Deadlifts (50-60% From Set Of 2) 30 Double Unders/60 Singles
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HAPPY 40th Brandy

CrossFit Spanish Fort – GROUP FITNESS View Public Whiteboard BRANDYS BIRTHDAY BASH (Time) 400m Run/Row 40 DB Hang Cleans 400m Run/Row 40 Burpees 400m Run/Row 40 Single Arm KB Lunges 400m Run/Row 40/30 Cal Bike 400m Run/Row *25min Time Cap***The Calories On Bike Is A...
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MONDAY

CrossFit Spanish Fort – GROUP FITNESS View Public Whiteboard Metcon (Time) Surprise! Surprise! Want success!?!? The critical ingredient is getting off your butt and doing something. It’s as simple as that. A lot of people have goals, but there are few who decide to do...
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SATURDAY

CrossFit Spanish Fort – GROUP FITNESS View Public Whiteboard Metcon (Time) Teams Of 2 1000m Sled Pull (100m Relays) 100 Sit-Ups/GHD’s 1000m Farmers Carry (100m Relays) 100 Plank Pull Throughs
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FRIDAY

Announcements •The CrossFit Open begins THIS WEEK. It’s “Battle of The Sexes” at CFSF. Male Vs Female teams every Friday night 5:30pm to 7:30pm for bragging rights at the gym!!! **No 5:30 or 6:30 classes the next 5 Fridays! Hope y’all join us! •Barbells For Boobs breast cancer...
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THURSDAY

Announcements •The CrossFit Open begins THIS WEEK. It’s “Battle of The Sexes” at CFSF. Male Vs Female teams every Friday night 5:30pm to 7:30pm for bragging rights at the gym!!! **No 5:30 or 6:30 classes the next 5 Fridays! Hope y’all join us! •Barbells For Boobs breast cancer...
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HUMP DAY

Announcements •The CrossFit Open begins THIS WEEK. It’s “Battle of The Sexes” at CFSF. Male Vs Female teams every Friday night 5:30pm to 7:30pm for bragging rights at the gym!!! **No 5:30 or 6:30 classes the next 5 Fridays! Hope y’all join us! •Barbells For Boobs breast cancer...
READ MORE