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

HAPPY FRIDAY

Announcements The 2018 CrossFit Open begins on Feb. 22nd. It is a 5 week world wide online competition that affiliates around the world participate in every year. A new workout will be released each week for 5 consecutive weeks. We will hold a big Friday night event each week...
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HAPPY BIRTHDAY COACH CHARLIE!!

Announcements The 2018 CrossFit Open begins on Feb. 22nd. It is a 5 week world wide online competition that affiliates around the world participate in every year. A new workout will be released each week for 5 consecutive weeks. We will hold a big Friday night event each week...
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HUMP DAY

Announcements The 2018 CrossFit Open begins on Feb. 22nd. It is a 5 week world wide online competition that affiliates around the world participate in every year. A new workout will be released each week for 5 consecutive weeks. We will hold a big Friday night event each week...
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Tuesday

Announcements The 2018 CrossFit Open begins on Feb. 22nd. It is a 5 week world wide online competition that affiliates around the world participate in every year. A new workout will be released each week for 5 consecutive weeks. We will hold a big Friday night event each week...
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Happy Monday

Announcements The 2018 CrossFit Open begins on Feb. 22nd. It is a 5 week world wide online competition that affiliates around the world participate in every year. A new workout will be released each week for 5 consecutive weeks. We will hold a big Friday night event each week...
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Partner Up

Announcements The 2018 CrossFit Open begins on Feb. 22nd. It is a 5 week world wide online competition that affiliates around the world participate in every year. A new workout will be released each week for 5 consecutive weeks. We will hold a big Friday night event each week...
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FEEL GOOD FRIDAY

Announcements The 2018 CrossFit Open begins on Feb. 22nd. It is a 5 week world wide online competition that affiliates around the world participate in every year. A new workout will be released each week for 5 consecutive weeks. We will hold a big Friday night event each week...
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THURSDAY

CrossFit Spanish Fort – CrossFit View Public Whiteboard Back Squat (6×3 Building Weight) Metcon (Time) 5 Rounds 200m Run 20 Single Arm DB OHS (10 Each Arm) Men RX 45-60 Women RX 25-40
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HUMP DAY

CrossFit Spanish Fort – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) 15MIN AMRAP 50 Double Unders 30/21 Calorie Row 10 Power Snatches RX: 75/55 RX+: 115/75 Metcon (No Measure) CORE BUY-OUT 4 Rounds 20 Sit-Ups/GHD’s 20 V-ups 20 Hollow Rocks
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TUESDAY

CrossFit Spanish Fort – CrossFit View Public Whiteboard Metcon (Time) 21 – 15 – 9 Wallballs (20/14) Pull-ups Thrusters (95/65) Box Jumps (24/20) Kettlebell Swings (53/35)
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