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

FRIDAY BOOT CAMP

CrossFit Spanish Fort – Boot Camp View Public Whiteboard Metcon (Time) 4 Rounds 100m Farmers Carry 15/10 Assault Bike Cals 20 Alt Jump Waves W/ Rope 100m OH Plate Carry 15 KB Sumo High Pulls 20 Mountain Climbers
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FRIDAY

CrossFit Spanish Fort – CrossFit View Public Whiteboard Crossfit Games Open 19.3 (Ages 16-54) (AMRAP – Reps) 200-ft. dumbbell overhead lunge 50lb/35lb 50 dumbbell box step-ups 24in/20in 50 strict handstand push-ups 200-ft. handstand walk Time cap: 10 minutes Metcon...
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THURSDAY BOOT CAMP

CrossFit Spanish Fort – Boot Camp View Public Whiteboard Metcon (Time) 100m run 3 db thrusters 3 pull-ups/ring rows 200m run 6 db thrusters 6 pull-ups/ring rows 300m run 9 db thrusters 9 pull-ups/ring rows 400m run 12 db thrusters 12 pull-ups/ring rows 600m run 15 db...
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THURSDAY

CrossFit Spanish Fort – CrossFit View Public Whiteboard Metcon (Time) 4 Rounds 400 meter Run 25 Sit-Ups/GHD’s 10 Chest2Bar(RX) 5 Muscle-Ups (RX+) *20min Time Cap* ROMWOD (No Measure) 15min ROMWOD These active stretch sessions will focus on ALL the things to help accelerate...
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HUMP DAY

CrossFit Spanish Fort – CrossFit View Public Whiteboard The Chief (AMRAP – Rounds) Max rounds in 3 minutes of: 3 Power Cleans, 135#/95# 6 Push-ups 9 Squats Rest 1-minute. Repeat for a total of 5 cycles
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TUESDAY BOOT CAMP

CrossFit Spanish Fort – Boot Camp View Public Whiteboard Kneeling Alt. DB Presses (5×10 (5 Reps Each Arm) Building) Superset With :30sec Plank Holds Metcon (Time) 1,000 Meter Row Directly into… 3 Rounds 21 DB Hang Cleans 15 DB Push Press 9 Plank Burpees
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TUESDAY

CrossFit Spanish Fort – CrossFit View Public Whiteboard Strict Press (5-5-3-3-1-1-1 Building Weight) Superset W/ 6 DB Bent Over Rows Metcon (AMRAP – Rounds and Reps) 15min AMRAP 10 DB Push Press 20 Box Jumps 40 Double Unders
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MONDAY BOOT CAMP

CrossFit Spanish Fort – Boot Camp View Public Whiteboard Metcon (Time) 150 Single Unders 50 Reverse Lunges 25 Pushups 120 Single Unders 40 Reverse Lunges 20 Pushups 90 Single Unders 30 Reverse Lunges 15 Pushups 60 Single Unders 20 Reverse Lunges 10 Pushups 30 Single Unders...
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MONDAY

CrossFit Spanish Fort – CrossFit View Public Whiteboard Deadlift (Build To Heavy Set Of 3) Metcon (Time) 15-12-9-6-3 Deadlifts Lateral Burpees Over Bar RX: 135/95 RX+: 185/125 *10min Time Cap*
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SATURDAY

CrossFit Spanish Fort – CrossFit View Public Whiteboard Metcon (Time) Teams Of 2 80 DB Or Barbell Push Press 400m Run (Together) 100 Pull-Ups/ Ring Rows 400m Run (Together) 120 Hand Release Push-Ups 400m Run (Together) 140 KB Swings 400m Run (Together) DT (Time) 5 Rounds...
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