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

TUESDAY

CrossFit Spanish Fort – CrossFit View Public Whiteboard Power Clean+Hang Power Clean+Jerk (5-6 Sets Building Weight) Grace (Time) For Time: 30 Clean and Jerks, 135# / 95#
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MONDAY

CrossFit Spanish Fort – CrossFit View Public Whiteboard Metcon (Time) SURPRISE! SURPRISE! Show Up To Get Your Fitness On!!!! NEVER MISS A MONDAY… It Sets The Tone For Rest Of The Week. LETS GO!!!!!!!
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PARTNER UP

CrossFit Spanish Fort – CrossFit View Public Whiteboard Metcon (Time) Teams of 2 400 Double Unders 200 Single Arm DB Push Press (100 Each Arm) 100 Squat Cleans 185/125 Split Reps As Needed But Do Movements In Order
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HAPPY FRIDAY

CrossFit Spanish Fort – CrossFit View Public Whiteboard Metcon (Time) Buy-In: 800m Run Then, 2 Rounds 25 Burpees 25 KB Swings 25 Box Jump Overs 25 Ring Dips Then, Buy-Out: 800m Run
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THURSDAY

CrossFit Spanish Fort – CrossFit View Public Whiteboard Back Squat (6×3 Same Weight Across) Metcon (AMRAP – Reps) “Tabata This & That” :20sec Work/ :10sec Rest 3 Minutes Each Station -Calorie Bike Rest 1 Minute -Mountain Climbers Rest 1 Minute...
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HUMP DAY

CrossFit Spanish Fort – CrossFit View Public Whiteboard Power Snatch Combo (5-6 Sets Building Weight) Power Snatch + Hang Power Snatch Metcon (Time) 4 Rounds 21/15 Calorie Row 15 Toes To Bar 9 Hang P Snatches 95/65 *12 Min Time Cap*
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TUESDAY

CrossFit Spanish Fort – CrossFit View Public Whiteboard Metcon (Time) 4 Rounds 50 Double Unders 15 HSPU 400m Run
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MONDAY

CrossFit Spanish Fort – CrossFit SUCCESS TAKES TIME. There are no magic pills. no shortcuts, no easy buttons to achieve your goals. Success comes from doing the hard work, every day. Doing the little things and creating habits that are often seemingly insignificant, but...
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PARTNER UP

CrossFit Spanish Fort – CrossFit View Public Whiteboard Metcon (Time) Teams of 2 4 Rounds 800 meter Run 50 Pull-Ups 50 Lunges 50 Push-Ups Split Run & Reps As Needed
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HAPPY FRIDAY

CrossFit Spanish Fort – CrossFit View Public Whiteboard Back Squat (5-5-5-3-3-3) 3×5 Same Weight.. Then Increase Load For 3×3 At Same Weight Metcon (Time) 3 Rounds 15/12 Calorie Row 12 Power Snatches 9 Overhead Squats RX: 95/65 RX+: 135/85 *12min Time Cap*
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