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

TUESDAY BOOT CAMP

Announcements 🎅🏻🎄 CHRISTMAS PARTY THIS FRI. 12/14🎄🎅🏻 With Kitchen On George’s Sudden Closing & Everyone Else Booked Up We Will BringOur Party Back To The Gym. •Starts At 6:30pm •Bring A Dish & BYOB •Dirty Santa Gift Exchange ($20 Limit) •Fun Games W/ Prizes (Lulu/ Rogue...
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TUESDAY

Announcements 🎅🏻🎄 CHRISTMAS PARTY THIS FRI. 12/14🎄🎅🏻 With Kitchen On George’s Sudden Closing & Everyone Else Booked Up We Will BringOur Party Back To The Gym. •Starts At 6:30pm •Bring A Dish & BYOB •Dirty Santa Gift Exchange ($20 Limit) •Fun Games W/ Prizes (Lulu/ Rogue...
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Monday Compete

Announcements 🎅🏻🎄 CHRISTMAS PARTY THIS FRI. 12/14🎄🎅🏻 With Kitchen On George’s Sudden Closing & Everyone Else Booked Up We Will BringOur Party Back To The Gym. •Starts At 6:30pm •Bring A Dish & BYOB •Dirty Santa Gift Exchange ($20 Limit) •Fun Games W/ Prizes (Lulu/ Rogue...
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HAPPY MONDAY

Announcements 🎅🏻🎄 CHRISTMAS PARTY THIS FRI. 12/14🎄🎅🏻 With Kitchen On George’s Sudden Closing & Everyone Else Booked Up We Will BringOur Party Back To The Gym. •Starts At 6:30pm •Bring A Dish & BYOB •Dirty Santa Gift Exchange ($20 Limit) •Fun Games W/ Prizes (Lulu/ Rogue...
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MONDAY BOOT CAMP

Announcements 🎅🏻🎄 CHRISTMAS PARTY THIS FRI. 12/14🎄🎅🏻 With Kitchen On George’s Sudden Closing & Everyone Else Booked Up We Will BringOur Party Back To The Gym. •Starts At 6:30pm •Bring A Dish & BYOB •Dirty Santa Gift Exchange ($20 Limit) •Fun Games W/ Prizes (Lulu/ Rogue...
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SATURDAY

CrossFit Spanish Fort – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) Teams Of 2 20min AMRAP 20 DB Power Cleans 20 DB Front Rack Lunges 20 Calorie Bike
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FRIDAY BOOT CAMP

CrossFit Spanish Fort – Boot Camp View Public Whiteboard Warm-up (No Measure) 2 Rounds 1min Row 10 Alt Single Leg RDL 10 Alt Box Step Ups 10 Plate Ground To Overhead Metcon (AMRAP – Reps) 4 Rounds 1min Calorie Row 1min Box Jumps/ Step Ups 1min Ball Slams 1min Plank...
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FRIDAY

CrossFit Spanish Fort – CrossFit View Public Whiteboard Warm-up (No Measure) 3 Rounds 1min Row 15 PVC Pass Throughs :30sec Bar Hang 15 Kip Swings :20sec Handstand Hold Or Overhead Plate Hold Metcon (Time) 2 Rounds 50/35 Calorie Row *Rest 2 Minutes 3 Rounds 15 Pike Push-Ups...
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THURSDAY BOOT CAMP

CrossFit Spanish Fort – Boot Camp View Public Whiteboard Warm-up (No Measure) 6min AMRAP 6 Cal Bike 6 Bent Over Rows (light DB’s) 6 DB Strict Press :20 Hollow Hold Metcon (AMRAP – Rounds and Reps) 15min AMRAP 7 Ring Rows 10 V-Ups 14 DB Push Press 100m Run
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THURSDAY

CrossFit Spanish Fort – CrossFit View Public Whiteboard Warm-up (No Measure) 5 Minutes Mobility Then, 4 Rounds 10 Single Leg RDL’s (light db’s) 10 Alt Box Step Ups 25’ High Knees 25’ Butt Kicks :30 Bike Deadlift (5×3 Building Weight) CrossFit Games Open 11.2 (AMRAP...
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