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

HUMP DAY

CrossFit Spanish Fort – GROUP FITNESS View Public Whiteboard Clean and Jerk (6×2 Building Weight) Hit Two Solid Singles At Each Wright Before Building. -Or- Metcon (AMRAP – Reps) 5 Rounds Min1: Max Cal Row Min2: Max Russian Twist Min3: Rest Class WOD Metcon...
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TUESDAY

CrossFit Spanish Fort – GROUP FITNESS View Public Whiteboard Metcon (AMRAP – Reps) 6min AMRAP 10 Burpees 10 Chest to Bar/Jumping Pull-ups Rest 2 Minutes 6min AMRAP 10 KB Swings 10 Toes to Bar/Knees2Elbow Rest 2 Minutes 6min AMRAP 10 Sit-Ups/GHD’s 10 Pull-ups/Ring Rows
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MONDAY

CrossFit Spanish Fort – GROUP FITNESS View Public Whiteboard 1 Paused Front Squat + 1 Front Squat (6 Sets Building) 1st Rep Maintain A Solid 3 Second Pause In Botttom. 2nd Rep Move Fluid Through Full Depth & Back Up Fight Gone Bad (3 Rounds for reps) Three rounds of:...
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FRIDAY

Announcements *OUR WINTER THROWDOWN COMPETITION IS THIS SATURDAY** •We Could Use A Few Volunteers & Judges To Help Through The Day. •Please Come Hangout & Support The Athletes Competing. •No Class Saturday Morning CrossFit Spanish Fort – GROUP FITNESS View Public...
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THURSDAY

Announcements *OUR WINTER THROWDOWN COMPETITION IS THIS SATURDAY** •We Could Use A Few Volunteers & Judges To Help Through The Day. •Please Come Hangout & Support The Athletes Competing. •No Class Saturday Morning CrossFit Spanish Fort – GROUP FITNESS View Public...
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HUMP DAY

Announcements *OUR WINTER THROWDOWN COMPETITION IS THIS SATURDAY** •We Could Use A Few Volunteers & Judges To Help Through The Day. •Please Come Hangout & Support The Athletes Competing. •No Class Saturday Morning CrossFit Spanish Fort – GROUP FITNESS View Public...
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TUESDAY

Announcements *OUR WINTER THROWDOWN COMPETITION IS THIS SATURDAY** •We Could Use A Few Volunteers & Judges To Help Through The Day. •Please Come Hangout & Support The Athletes Competing. •No Class Saturday Morning CrossFit Spanish Fort – GROUP FITNESS View Public...
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MONDAY

Announcements *OUR WINTER THROWDOWN COMPETITION IS THIS SATURDAY** •We Could Use A Few Volunteers & Judges To Help Through The Day. •Please Come Hangout & Support The Athletes Competing. •No Class Saturday Morning CrossFit Spanish Fort – GROUP FITNESS View Public...
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FRIDAY

Announcements THANKSGIVING WEEK SCHEDULE Wed: No 6:30p Thurs: 8a ONLY Friday: 8a & 4p ONLY Sat: CLOSED Sunday: Open Gym 1-3p Registration closes Dec 3rd for our Winter Throwdown competition on Dec 7th. Let us know if you still need a partner. We are also in need of...
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HAPPY THANKSGIVING

Announcements THANKSGIVING WEEK SCHEDULE Wed: No 6:30p Thurs: 8a ONLY Friday: 8a & 4p ONLY Sat: CLOSED Sunday: Open Gym 1-3p Registration closes Dec 3rd for our Winter Throwdown competition on Dec 7th. Let us know if you still need a partner. We are also in need of...
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