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

MONDAY

CrossFit Spanish Fort – GROUP FITNESS View Public Whiteboard Back Squat (“The 3’s”) start with a warm-up for 3 sets (40% x5, 50% x5 and 60% x3) 70% of 90% 1RM x 3 reps 80% of 90% 1RM x 3 reps 90% of 90% 1RM x 3+ reps (As many reps as...
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SATURDAY

CrossFit Spanish Fort – GROUP FITNESS View Public Whiteboard Metcon (Time) Teams Of 2 5 Rounds 100m Sled Pull 50’ Handstand Walk/Bear Crawl/Wall Walks(6) 2 Peg Board Ascents/8-10 Strict Pull-Ups/20 Ball Slams Right Into… 5 Rounds 400m Row 20 Ring/Box Dips 20 Weighted...
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FRIDAY

CrossFit Spanish Fort – GROUP FITNESS View Public Whiteboard Deadlift 3 Warm-up sets (40% x5, 50% x5, 60% x3) Then.. •65% of 90% 1RM x 5 reps •75% of 90% 1RM x 5 reps •85% of 90% 1RM x 5+ reps (As many reps as possible, MUST be more than...
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THURSDAY

CrossFit Spanish Fort – GROUP FITNESS View Public Whiteboard Metcon (Time) As A 2 Person Team… 4 Rounds 40/30 Calorie Bike Or Row 40 Hollow Rocks 40 Wallballs 400m Run (200m Each/2x100m Each) -Or- Individual… 4 Rounds 20/15 Calorie Bike Or Row 20 Hollow Rocks 20...
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HUMP DAY

CrossFit Spanish Fort – GROUP FITNESS View Public Whiteboard Strict Press (3×5 @65%,75%,85%) start with a warm-up for 3 sets (40% x5, 50% x5 and 60% x3) 65% of 90% 1RM x 5 reps 75% of 90% 1RM x 5 reps 85% of 90% 1RM x 5+...
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TUESDAY

CrossFit Spanish Fort – GROUP FITNESS View Public Whiteboard Bench Press (3×5 (Sets: 1 @65% 1 @75% 1 @85%)) start with a warm-up for 3 sets (40% x5, 50% x5 and 60% x3) 65% of 90% 1RM x 5 reps 75% of 90% 1RM x 5 reps 85% of...
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MONDAY

CrossFit Spanish Fort – CrossFit View Public Whiteboard Back Squat (3×5 (1 @65%, 1 @75%, 1 @85%)) start with a warm-up for 3 sets (40% x5, 50% x5 and 60% x3) 65% of 90% 1RM x 5 reps 75% of 90% 1RM x 5 reps 85% of 90% 1RM...
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SATURDAY

CrossFit Spanish Fort – CrossFit View Public Whiteboard Metcon (Time) Choose Your WOD CrossFit Games Event 1 4 Rounds 400m Run 3 Legless Rope Climbs 7 Squat Snatches -Or- Teams Of 2 4 Rounds 800m Row Or Run 24 Pull-Ups/Ring Rows 36 DB Snatches
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FRIDAY BC

CrossFit Spanish Fort – Boot Camp View Public Whiteboard Row+Press 5 Supersets 10 Bent Over Rows 10 DB Press Same Weight Metcon (Time) 3 Rounds 400m Run 15 DB Hang Squat Clean Thrusters 50 Single Unders
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FRIDAY

CrossFit Spanish Fort – CrossFit View Public Whiteboard Clean and Jerk (1 Rep Max) Metcon (Time) 3 Rounds 400m Run 10 Squat Clean Thrusters 50 Double Unders/100 Singles *Use 45%-50% Of Clean&Jerk **15min Time Cap**
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