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

TUESDAY BOOT CAMP

Announcements ❌ALL ATHLETES PLEASE READ❌ Limited Schedule Next Week MONDAY 20th- FRIDAY 24th These classes will be CANCELED: – 9:15 Boot Camp – 11:30 CrossFit – Open Gym (1-3pm) – 3:30 CrossFit – Kids Classes Please make the appropriate changes to...
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TUESDAY

Announcements ❌ALL ATHLETES PLEASE READ❌ Limited Schedule Next Week MONDAY 20th- FRIDAY 24th These classes will be CANCELED: – 9:15 Boot Camp – 11:30 CrossFit – Open Gym (1-3pm) – 3:30 CrossFit – Kids Classes Please make the appropriate changes to...
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MONDAY BOOT CAMP

Announcements ❌ALL ATHLETES PLEASE READ❌ Limited Schedule Next Week MONDAY 20th- FRIDAY 24th These classes will be CANCELED: – 9:15 Boot Camp – 11:30 CrossFit – Open Gym (1-3pm) – 3:30 CrossFit – Kids Classes Please make the appropriate changes to...
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HAPPY MONDAY

Announcements ❌ALL ATHLETES PLEASE READ❌ Limited Schedule Next Week MONDAY 20th- FRIDAY 24th These classes will be CANCELED: – 9:15 Boot Camp – 11:30 CrossFit – Open Gym (1-3pm) – 3:30 CrossFit – Kids Classes Please make the appropriate changes to...
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BOOT CAMP PARTNER WOD

CrossFit Spanish Fort – Boot Camp View Public Whiteboard Metcon (AMRAP – Rounds and Reps) In Teams Of 2: 20min AMRAP 20 Calorie Bike 30 Ball Slams 40 Single Unders
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PARTNER UP

CrossFit Spanish Fort – CrossFit View Public Whiteboard Metcon (Time) In Teams Of 2: Split Into Rounds Or Complete Straight Through… Your Choice!!!! 3000m Row 200 Wallballs 100 DB Hang Cleans
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FRIDAY BOOT CAMP

CrossFit Spanish Fort – Boot Camp View Public Whiteboard Metcon (No Measure) 5 sets One set every 90 sec 4 db hang cleans+ 4 Push Press Metcon (Time) 4 Rounds 5 renegade row pushups 10 db push press 15 wallballs
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FEEL GOOD FRIDAY

CrossFit Spanish Fort – CrossFit View Public Whiteboard Metcon (Time) 30-25-20-15-10 Burpees Box Jump Overs Toes To Bar *20min Time Cap*
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THURSDAY BOOT CAMP

CrossFit Spanish Fort – Boot Camp View Public Whiteboard Metcon (No Measure) 12min EMOM Min 1- 8 reverse lunges (4 each leg)with kb’s/db’s Min 2- 8 double kb deadlifts Min 3- 10 hollow rocks Metcon (Time) 3 Rounds 100m Medball Run 20 Mountain Climbers 15 Jumping Squats 10...
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THURSDAY

CrossFit Spanish Fort – CrossFit View Public Whiteboard Dead End (Time) RX 15-12-9 Deadlifts 135/95 DB Push Press *Rest 3 Minutes* 12-9-6 Deadlifts 185/125 DB Push Press *Rest 3 Minutes* 9-6-3 Deadlifts 225/155 DB Push Press ………… RX+ 15-12-9 Deadlift...
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