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

TUESDAY

CrossFit Spanish Fort – GROUP FITNESS View Public Whiteboard Strict+Push Press Combo (4 Sets Building) Max Strict Press Into… Max Push Press *Rest 2 Minutes Between Sets •1st Set: Aim For 8-10 Strict + 12-14 Push •2nd Set: Aim For 6-8 Strict + 10-12 Push •3rd Set: Aim...
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MONDAY

CrossFit Spanish Fort – GROUP FITNESS View Public Whiteboard Metcon (AMRAP – Reps) 6 Rounds: (In a 3:00 Window) 200m Run/250m Row 1 Round of “Cindy” Max Power Cleans RX:115/75 RX+:155/95 *2:00 rest between rounds. 1 Round of “Cindy” = 5...
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Saturday

CrossFit Spanish Fort – GROUP FITNESS View Public Whiteboard Metcon (AMRAP – Rounds and Reps) Teams Of 2 20min AMRAP 200m Run 20 Wallballs 20 Push-Ups
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FRIDAY

CrossFit Spanish Fort – GROUP FITNESS View Public Whiteboard CHOOSE YOUR STRENGTH Power Snatch Combo (6 Sets Building) Power Snatch + Hang Power Snatch -Or- DB Floor Press (6×6 Building) Class WOD Metcon (AMRAP – Rounds and Reps) 12min AMRAP 5 Power Snatches/ 10...
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THURSDAY

CrossFit Spanish Fort – GROUP FITNESS View Public Whiteboard Metcon (No Measure) Every 4min x 5 Rounds: 20×25’ shuttle runs 10 Pull-Ups/Ring Rows 20 Sit-Ups/GHD’s **Goal Is To Push The Pace Each Round To Maximize Rest ROMWOD (No Measure) 15min ROMWOD These active...
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HUMP DAY

CrossFit Spanish Fort – GROUP FITNESS View Public Whiteboard Sumo Deadlift (6×2 Building) -Or- VIKING ROW (Time) 250 meters Rest 30sec 500 meters Rest 45sec 750 meters Rest 1min 1000 meters Four sets of rowing, each of which should be done at max effort. Class WOD...
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TUESDAY

CrossFit Spanish Fort – GROUP FITNESS View Public Whiteboard Strict Press (6-6-4-4-2-2 Building) -Or- Kneeling Alt. DB Presses (6×5 Building) Class WOD Metcon (AMRAP – Reps) 4 Rounds Min1: Max Push Press Min2: Max TTB/ Knees2Elbow Min3: Max Burpees Min4: Rest
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SATURDAY

CrossFit Spanish Fort – GROUP FITNESS View Public Whiteboard Metcon (Time) Teams Of 2 4 Rounds 200m Farmers Carry 30 Snatches/ KB Swings 40 Cal Row/Bike
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THURSDAY

CrossFit Spanish Fort – GROUP FITNESS View Public Whiteboard 10x250m Row Intervals (Time) 10 x 250m Row Sprints. *:30sec Rest Between. -Or- Deadlift (6×3 Building) Class WOD Metcon (Time) 3 Rounds 400m Run/500m Row 15 Deadlifts/KB Sumo High Pulls 20 Double DB Front...
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TUESDAY

CrossFit Spanish Fort – GROUP FITNESS View Public Whiteboard Hang Power Clean Complex (6 Sets Building ) High Hang Power Clean (From Hip Pocket) + Hang Power Clean (Above The Knee) -Or- 200m Run Intervals (Time) 6 Sets Max Effort •1min Rest Between **These Aren’t...
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