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

PARTNER UP

CrossFit Spanish Fort – CrossFit Metcon (Time) With a partner complete: 1500m Row (Swap Every 250m) 40 Burpees 60 Wall Balls 80 V-Ups 100 Ring Dips
READ MORE

Happy Friday

CrossFit Spanish Fort – CrossFit Hang Power Snatch + 2 Overhead Squats (6min EMOM: 1 Set (Pick Weight)) Looking For EFFICIENCY So Do Not Overload The Bar & Get Sloppy **Bodyweight Conditioning EMOM Below For Those That Don’t Want To Snatch Metcon (No Measure)...
READ MORE

THURSDAY

CrossFit Spanish Fort – CrossFit Embrace The Suck (Time) 3 Rounds 400m Run *Rest 2 Min.* 30/25 Cals on Assault Bike *Rest 2 Min.* 20/15 Cals on Rower *Rest 2 Min.* Core Du Jour (No Measure) 10-20-30 V-Ups Weighted sit-ups 30/20 60 sec- 45 sec- 30 sec Plank hold
READ MORE

Hump Day

CrossFit Spanish Fort – CrossFit Power Clean+Hang Power Clean+Jerk (5-6 Sets Building Weight) The jerk can be split or push. Record heaviest lift Metcon (Time) 5 Rounds 200m Run 20 DB Single Arm Thrusters 50-60/30-40 (10 Each Arm) 20 Double Unders
READ MORE

TUESDAY

CrossFit Spanish Fort – CrossFit Strict Pull-Ups (5 Sets of Max Unbroken Reps) 90sec Rest Between Rounds Metcon (Time) 21-18-15-12-9-6-3 Kettlebell Swings 53/35 Toes To Bar
READ MORE

MONDAY

CrossFit Spanish Fort – CrossFit Back Squat (1 REP MAX!!!!! ) Let’s See Some PR’s Today!!!!! Metcon (Time) 3 Rounds 15/12 Cal Row 12 Burpees Over Bar 9 Front Squats 155/105 **14min Cap**
READ MORE

PARTNER WOD

CrossFit Spanish Fort – CrossFit Metcon (AMRAP – Rounds and Reps) Teams of 2: 10min AMRAP 100m relay Run 8 Power Clean, 185/120 10min AMRAP 20/16 Cal Assault Bike 2 Rope Climbs “Buy-Out”: 400m Farmer Carry (Swap Every 50m) *Should Be HEAVY!!!!
READ MORE

FRIDAY

CrossFit Spanish Fort – CrossFit Metcon (Weight) Choose Your Fitness STRENGTH: 5-6 Sets of 2 Reps Building Weight on Snatches ENDURANCE: 4 Rounds of 400m Row or Run/ 25 Sit-Ups or V-Ups (30sec Rest After Each Round) Metcon (Time) 10-20-30-40 Wall Balls 20/14 Alt. DB...
READ MORE

THURSDAY

CrossFit Spanish Fort – CrossFit Strict Pull-Ups (5 Sets of Unbroken Reps) Rest 90 seconds between sets. Total reps & record your avg over the 5 rounds Metcon (AMRAP – Rounds and Reps) 12min AMRAP 30 Double Unders 8 Burpees 5 Chest2Bar/ 3 MU (RX+)
READ MORE

Hump Day

CrossFit Spanish Fort – CrossFit Back Squat (1×3 @70%/75%/80%/85%/90%) Stay true to these %. We will max next week!!!! Metcon (Time) 4 Rounds 15/ 12 Cal Row 20 OH Plated Lunges 45/25 15 Box Jumps 16 min cap
READ MORE