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

TUESDAY

Announcements **THANKSGIVING SCHEDULE** Mon (11/20)- Wed (11/22): Normal Schedule Thurs (11/24): Closed Thanksgiving Day Fri (11/25): 6AM, 8:15AM Classes ONLY Sat (11/26): 9am Partner WOD CrossFit Spanish Fort – CrossFit Barbell From Hell (Time) 10 Strict Press 15 Overhead...
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HAPPY MONDAY

Announcements **THANKSGIVING SCHEDULE** Mon (11/20)- Wed (11/22): Normal Schedule Thurs (11/24): Closed Thanksgiving Day Fri (11/25): 6AM, 8:15AM Classes ONLY Sat (11/26): 9am Partner WOD CrossFit Spanish Fort – CrossFit Deadlift (5×2 Building) We are looking for a...
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PARTNER UP

CrossFit Spanish Fort – CrossFit Metcon (AMRAP – Rounds and Reps) In Teams of 2: 10 min AMRAP 100m Sled Pull 20 Toes To Bar 10 min AMRAP 20 Cal Assault Bike 6 Clean & Jerk, 185/115
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HAPPY FRIDAY

CrossFit Spanish Fort – CrossFit STRICT HSPU WORK 10min EMOM: Min1: Max Strict HSPU Min2: 30sec Max Hollow Body Hold *Scaling: #1) Pike HSPU Off Box, #2) DB Strict Press Metcon (Time) 7 Rounds 10 DB/KB Push Press 10 DB/KB Front Rack Lunges RX Weight: (M)45-55/ (W)25-35...
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THURSDAY

CrossFit Spanish Fort – CrossFit 2k Row (Time) Max Effort 2k Row Metcon (Time) Annie Plus Some 50-40-30-20-10 Double Unders Sit-Ups *100m Farmers Carry After Each Set*
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Hump Day

CrossFit Spanish Fort – CrossFit Metcon (AMRAP – Rounds and Reps) 5min AMRAP 600m Run Buy-In 12 Hang P. Cleans 115/75 12 Burpees Over Bar Rest 5min 5min AMRAP 400m Run Buy-In 9 Hang P. Cleans 135/85 9 Burpees Over Bar Rest 5min 5min AMRAP 200m Run Buy-In 6 Hang P....
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TUESDAY

CrossFit Spanish Fort – CrossFit Power Snatch + 2 Hang P Snatches (7min EMOM (Same Weight All Sets)) If you are efficient in the lift work around 75%. If this lift is one you struggle with then lighten the load & work TECHNQUE!!! Metcon (Time) 3-6-9-12-15 Calorie...
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HAPPY MONDAY

CrossFit Spanish Fort – CrossFit Dirty 30 (Time) 30 Box Jumps 30 Chest to Bar Pull-ups 30 Kettlebell Swings 53/35 30 Front Squats 30 Toes to Bar 30 Push Press 30 Deadlifts 30 Wall Balls 20/14 30 Burpees 30 Double Unders *RX Barbell Weight 115/75
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Veterans Tribute WOD

CrossFit Spanish Fort – CrossFit Loredo (Time) 6 Rounds for time of: 24 Squats 24 Push-ups 24 Walking Lunge Steps 400m RunIn honor of U.S. Army Staff Sergeant Edwardo Loredo, 34, of Houston, TX, was killed on June 24, 2010To learn more about Loredo click here
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FRIDAY

Announcements CFSF will run a limited schedule tomorrow for Veterans Day. 5am 6am 8:15am & 4:30pm. Saturday will be normal 9am class. Hero WOD both days to honor our military🇺🇸 CrossFit Spanish Fort – CrossFit Hammer (5 Rounds for time) 5 Rounds, each for time of: 5...
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