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

HUMP DAY

Announcements The 2019 Worldwide CrossFit Open starts this week!😳 — The first workout, 19.1, will be released on Thursday. It’s always an exciting time of the year.😄 — If you are nervous or not sure if you want to participate in the Open, don’t be. Our recommendation is to...
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TUESDAY

Announcements The 2019 Worldwide CrossFit Open starts this week!😳 — The first workout, 19.1, will be released on Thursday. It’s always an exciting time of the year.😄 — If you are nervous or not sure if you want to participate in the Open, don’t be. Our recommendation is to...
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TUESDAY BOOT CAMP

CrossFit Spanish Fort – Boot Camp View Public Whiteboard Metcon (AMRAP – Rounds and Reps) 18min AMRAP 16 Alt. DB Snatch 8 KB Goblet Squats 16 Sit-Ups 8 25’ Shuttle Runs
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MONDAY BOOT CAMP

CrossFit Spanish Fort – Boot Camp View Public Whiteboard Warm-up (No Measure) 5 Minutes Mobility Then, 3 Sets :45sec Row 5 Push-Ups 10 Alt Single Leg RDL’s W/ DB’s 20 Mountain Climbers Metcon (AMRAP – Rounds and Reps) 8min AMRAP 10/7 Calorie Row 10 Plank Up-Downs...
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HAPPY MONDAY

CrossFit Spanish Fort – CrossFit “You have two choices.. see Monday as the start to a long & grueling week, or make the conscious choice to use the first day of the week to propel you to success and more happiness. Monday should be a day to be enthusiastic and to...
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SATURDAY

CrossFit Spanish Fort – CrossFit View Public Whiteboard Metcon (Time) Teams of 2 800 Meter Run (Together) 120 DB Or Barbell Push Press 120 Cal Row Or Bike 800 Meter Run (Together) 120 KB Or Barbell Sumo High Pulls 120 Cal Row Or Bike 800 Meter Run (Together) *Split Reps...
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FRIDAY BOOT CAMP

CrossFit Spanish Fort – Boot Camp View Public Whiteboard Metcon (Time) 5 Rounds 200m Run Or 250m Row 10 Hanging Knee Raises 10 Wallballs :30 Plank Hold
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FEEL GOOD FRIDAY

CrossFit Spanish Fort – CrossFit View Public Whiteboard Burgener Warm-up (No Measure) BURGENER WARM-UP: 1. Down and “Finish” 2. Elbows High and Outside 3. Muscle Snatch 4. Snatch Lands at 2″, 4″, 6″ 5. Snatch Drops SKILL TRANSFER EXERCISES: 1....
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THURSDAY BOOT CAMP

CrossFit Spanish Fort – Boot Camp View Public Whiteboard Metcon (AMRAP – Reps) 5 Rounds :45 Max Russian KB Swings :15 Rest :45 Plank Burpees :15 Rest :45 Shuttle Runs (25’) :15 Rest :45 Flutter Kicks :15 Rest
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THURSDAY

CrossFit Spanish Fort – CrossFit View Public Whiteboard DB Floor Press (10-8-6-4-2 Building Weight) Metcon (AMRAP – Reps) 12min EMOM Min1: Assault Bike Cals Min2: Any Core Movement Min3:Hand Release Push-Ups ROMWOD (No Measure) 15min ROMWOD These active stretch...
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