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

FRIDAY BOOT CAMP

CrossFit Spanish Fort – Boot Camp View Public Whiteboard Metcon (AMRAP – Rounds and Reps) 20min AMRAP 10 DB Squat Clean Thrusters 50 Single Unders 50’ Walking Lunges 100m Run
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FEEL GOOD FRIDAY

CrossFit Spanish Fort – CrossFit View Public Whiteboard Warm-up (No Measure) 5 Minutes Mobility Then, 2 Rounds 10 Groiners (Stepped Out Mountain Climber) 10 DB RDL’s 10 DB Hang Squat Cleans 10 Kips On Rig :30sec Bike Then, With Empty Bar 10 Back Rack Elbow Pumps 10 Front...
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THURSDAY BOOT CAMP

CrossFit Spanish Fort – Boot Camp View Public Whiteboard Metcon (AMRAP – Reps) Tabata Time 8 Rounds Each :20 Work/ :10 Rest -Assault Bike Cals -AbMat Sit-Ups -2x DB Swings -Single Leg V-Ups -Battle Rope Jumping Jacks
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THURSDAY

CrossFit Spanish Fort – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) EMOM x4 Min1: Assault Bike Cals Min2: Sit-Ups/GHD’s Min3: Burpees Min4: Box Jump Overs Min5: Rest ROMWOD (No Measure) 15min ROMWOD These active stretch sessions will focus on ALL the things...
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HUMP DAY

CrossFit Spanish Fort – CrossFit View Public Whiteboard 1.5 Back Squats (5×1 Same Weight) This method will make your quads work overtime and improve the bottom position of your squat. Hit full depth on the squat, pause at the halfway point on your way up, then descend...
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TUESDAY BOOT CAMP

CrossFit Spanish Fort – Boot Camp View Public Whiteboard Metcon (AMRAP – Rounds and Reps) 15 min AMRAP 10 Cal Row 10 Mountain Climbers (Each Leg) 10 Hanging Knee Raises 10 Reverse Lunges Metcon (No Measure) Tabata Core Cash-Out 4 Rounds Each :20sec Work/:10sec Rest...
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TUESDAY

CrossFit Spanish Fort – CrossFit View Public Whiteboard Strict Press (Build To Heaviest Set Of 2) Push Press (Build To Heaviest Set Of 2) Push Jerk (Build To Heaviest Set Of 2) Metcon (Time) RX 200 Single Unders 20 Pike Push-Ups 150 Single Unders 15 Pike Push-Ups 100 Single...
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MONDAY BOOT CAMP

CrossFit Spanish Fort – Boot Camp View Public Whiteboard Metcon (Time) 2 Rounds 200m Run 20 Russian KB Swings 200m Run 20 Burpees 200m Run 20 DB Push Press
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HAPPY MONDAY

CrossFit Spanish Fort – CrossFit “Excuses are what confine people to their current situation. Excuses are the false reasons that hold people back from taking action. Action is the key. Make your goals a reality. Be stronger than any excuse.” View Public Whiteboard...
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SATURDAY

CrossFit Spanish Fort – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) 30Min AMRAP 200m Run (Together) 40 Hand Release Push-Ups 200m Farmers Carry 40 KB Swings
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