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

FRIDAY

CrossFit Spanish Fort – CrossFit View Public Whiteboard Cleaning Duty (Time) 10 Squat Cleans (95/65)(155/95) 6 Burpee Pull-Ups/ Muscle-Ups 8 Squat Cleans (115/75)(185/105) 6 Burpee Pull-Ups/ Muscle-Ups 6 Squat Cleans (135/95)(205/115) 6 Burpee Pull-Ups/ Muscle-Ups 4 Squat...
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FRIDAY BC

CrossFit Spanish Fort – Boot Camp View Public Whiteboard Metcon (AMRAP – Reps) 4 Rounds :30sec On/:30sec Off Min1: DB Cleans Min2: DB Reverse Lunges Min3: DB Push Press Min4: DB Squats
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THURSDAY

CrossFit Spanish Fort – CrossFit View Public Whiteboard Metcon (Time) 4 Rounds 1000m Row 50 Weighted Russian Twist 35 Sit-Ups/GHD’s
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THURSDAY BC

CrossFit Spanish Fort – Boot Camp View Public Whiteboard Metcon (Time) 20min AMRAP 250m Row 25 Weighted Sit-Ups 250m Row 25 Plank Burpees 250m Row 25 Weighted Russian Twist (Each Side) 250m Row 25 KB Swings
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“BOULDER SHOULDERS”

CrossFit Spanish Fort – CrossFit View Public Whiteboard Dumbbell Bench Press (5×8 Building Weight) J.T. (Time) 21-15-9 Handstand Push-ups Ring Dips Push-upsIn honor of Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA, who was killed in Afghanistan June...
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TUESDAY BC

CrossFit Spanish Fort – Boot Camp View Public Whiteboard Single Leg DB Bench Squats (5×5 Building Weight) Metcon (AMRAP – Rounds and Reps) 15min AMRAP 200m Run 15 Wallballs 10 Ring Rows
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TUESDAY

CrossFit Spanish Fort – CrossFit View Public Whiteboard Back Rack Lunge (6×3 Building Weight(Each Leg)) These Are Reverse Lunges. Stability is important here. If maintaining good balance is an issue then work these with KB or DB to get started Metcon (Time)...
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MONDAY

CrossFit Spanish Fort – CrossFit View Public Whiteboard Metcon (Time) With A 35min Running Clock.. From 0:00-15:00: Build To Heaviest Set Of 1 Snatch + 1 Hang Snatch + 1 OHS -Or- 3 Rounds 500m Row 400m Run From 15:00-20:00: Rest From 20:00-35:00: (15min Cap) 80 Double...
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MONDAY BC

CrossFit Spanish Fort – Boot Camp View Public Whiteboard Metcon (Time) 500-400-300-200-100m Row *Complete Following After Each Row: 30 Singles Unders 15 Hangin Knee Raises 5 DB Devil Presses
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BEACH WOD🏖💪🏼☀️

Announcements BEACH WOD THIS SATURDAY😎☀️🏖 We will take our fitness to Gulf Shores this Saturday at The Hangout. Meet there at 8:45am, WOD at 9am, then we will all go eat & soak up the sun after. Come spend the day with us. CrossFit Spanish Fort – CrossFit View Public...
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