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

THURSDAY BOOT CAMP

CrossFit Spanish Fort – Boot Camp View Public Whiteboard Metcon (AMRAP – Reps) 4 Rounds Min1: Calorie Row Min2: Single Leg V-Ups Min3: DB Thrusters Min4: Russian Twist Min5: Rest Warm-up (No Measure) 5 Minute Dynamic Stretching Then, 6min AMRAP :30 Row 10 PVC...
READ MORE

THURSDAY

CrossFit Spanish Fort – CrossFit View Public Whiteboard Warm-up (No Measure) 5 Minutes Shouler Mobility/ Banded Stretches Then, 2 Rounds 1min Row 10 PVC Pass Throughs 25’ Bear Crawl 10 Hand Release Push-Ups 10 DB Strict Press (light) Metcon (No Measure) HSPU Skill Work/...
READ MORE

HUMP DAY

CrossFit Spanish Fort – CrossFit View Public Whiteboard Deadlift (6×2 Building) Metcon (AMRAP – Rounds and Reps) 10min AMRAP RX 10 Deadlifts 135/95 50 Single Unders RX+ 10 Deadlifts 185/135 50 Double Unders
READ MORE

HAPPY NEW YEAR

Announcements Get ready for a big 2019 at CFSF. We are rolling in some changes to help you get better & improve. NEW YEARS EVE (12/31/2018): No 5:30pm or 6:30pm classes! No kids class! NEW YEARS DAY (01/01/2019): 11:30pm & 4:30pm Classes Only! PRESALE Through Jan 6th On...
READ MORE

MONDAY BOOT CAMP

Announcements Get ready for a big 2019 at CFSF. We are rolling in some changes to help you get better & improve. NEW YEARS EVE (12/31/2018): No 5:30pm or 6:30pm classes! No kids class! NEW YEARS DAY (01/01/2019): 11:30pm & 4:30pm Classes Only! PRESALE Through Jan 6th On...
READ MORE

MONDAY

Announcements Get ready for a big 2019 at CFSF. We are rolling in some changes to help you get better & improve. NEW YEARS EVE (12/31/2018): No 5:30pm or 6:30pm classes! No kids class! NEW YEARS DAY (01/01/2019): 11:30pm & 4:30pm Classes Only! PRESALE Through Jan 6th On...
READ MORE

SATURDAY

CrossFit Spanish Fort – CrossFit View Public Whiteboard Rankel (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 6 Deadlifts, 225# 7 Burpee Pull-ups 10 Kettlebell Swings, 70# 200m RunIn honor of U.S. Marine Corps Sergeant John Rankel, 23, of Speedway, Indiana, was killed...
READ MORE

FRIDAY BOOT CAMP

CrossFit Spanish Fort – Boot Camp View Public Whiteboard Metcon (AMRAP – Rounds and Reps) 15min AMRAP 10 DB Thrusters 20 Alt V-Ups 30 Jump Ropes
READ MORE

FEEL GOOD FRIDAY

CrossFit Spanish Fort – CrossFit View Public Whiteboard Snatch+2 OHS (10min EMOM: Same Weight) Work 1 Snatch Followed By 2 OHS Metcon (Time) 10 Rounds RX: 60 Single Unders 5 Power Snatches 75/55 RX+ 30 Double Unders 5 Power Snatches 95/65 **12 Minute Cap**
READ MORE

THURSDAY BOOT CAMP

CrossFit Spanish Fort – Boot Camp View Public Whiteboard Metcon (AMRAP – Reps) 3 Minute Stations (Max Reps) *1 Minute Rest After Each One •Calorie Row •10 Weighted Sit-Ups+10 Russian Twist •Box Step Overs •10 Mountain Climbers (Each Side) + 5 Plank Burpees •Calorie...
READ MORE