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

HUMP DAY

Announcements •Nutrition/ Fitness Challenge Kicks off Mon 01/21. We will hold a seminar Saturday 01/19 at 10:15am to go over any questions & a layout of everything. Check your email for more details. •NEW MEMBER REFERRAL $$: 1) Bring in a friend to try us out for a week free...
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TUESDAY COMP

Announcements •Nutrition/ Fitness Challenge Kicks off Mon 01/21. We will hold a seminar Saturday 01/19 at 10:15am to go over any questions & a layout of everything. Check your email for more details. •NEW MEMBER REFERRAL $$: 1) Bring in a friend to try us out for a week free...
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TUESDAY BOOT CAMP

Announcements •Nutrition/ Fitness Challenge Kicks off Mon 01/21. We will hold a seminar Saturday 01/19 at 10:15am to go over any questions & a layout of everything. Check your email for more details. •NEW MEMBER REFERRAL $$: 1) Bring in a friend to try us out for a week free...
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TUESDAY

Announcements •Nutrition/ Fitness Challenge Kicks off Mon 01/21. We will hold a seminar Sunday 01/20 at 2pm to go over any questions & a layout of everything. Check your email for more details. •NEW MEMBER REFERRAL $$: 1) Bring in a friend to try us out for a week free...
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MONDAY BOOT CAMP

Announcements •Nutrition/ Fitness Challenge Kicks off Mon 01/21. We will hold a seminar Saturday 01/19 at 2pm to go over any questions & a layout of everything. Check your email for more details. •NEW MEMBER REFERRAL $$: 1) Bring in a friend to try us out for a week free...
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HAPPY MONDAY

Announcements •Nutrition/ Fitness Challenge Kicks off Mon 01/21. We will hold a seminar Saturday 01/19 at 10:15am to go over any questions & a layout of everything. Check your email for more details. •NEW MEMBER REFERRAL $$: 1) Bring in a friend to try us out for a week free...
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SATURDAY

CrossFit Spanish Fort – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) Partner WOD: 12min AMRAP 10 DB Push Press/HSPU 20 Single Leg Box Squat/ Pistols 30 Ball Slams 2min Rest 12min AMRAP 10 Box Dips/ Ring Dips 20 Hand Release Push-Ups 30 Jumping Squats
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FRIDAY BOOT CAMP

CrossFit Spanish Fort – Boot Camp View Public Whiteboard Metcon (AMRAP – Rounds and Reps) 15min AMRAP 10 DB Box Step Ups 10 DB Renegade Rows 10 Mountain Climbers (Each Leg) 10 Single Leg V-Uos
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FEEL GOOD FRIDAY

CrossFit Spanish Fort – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) 15min AMRAP 400m Row 10 Pull-Ups (RX)/ 5 Muscle-Ups (RX+) 20 Alt DB Snatches
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THURSDAY BOOT CAMP

CrossFit Spanish Fort – Boot Camp View Public Whiteboard Warm-up (No Measure) 5 Minute Stretch Sesh -Then- 3 Sets 1min Row 25’ Stiff Leg Bear Crawl 10 Stepped Out Mountain Climbers 10 Glute Bridges Metcon (Time) 4 Rounds 500m Row 50 Single Unders 40 Russian Twist (W/...
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