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

FRIDAY

CrossFit Spanish Fort – CrossFit View Public Whiteboard Metcon (Time) 3 Rounds 100’ Walking Lunges 18 Ring Or Box Dips 9 Deadlifts @65-70%
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THURSDAY BC

CrossFit Spanish Fort – Boot Camp View Public Whiteboard Metcon (Time) 50 KB Swings 50 DB Box Step-Overs 50/40 Calorie Assault Bike 50 Single Leg V-Ups 50 DB Lunges
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THURSDAY

CrossFit Spanish Fort – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) 20min AMRAP 20/15 Assault Bike Cals 20 Sit-Ups/ GHD’s 20 DB Hang Cleans
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HUMP DAY

CrossFit Spanish Fort – CrossFit View Public Whiteboard CHOOSE YOUR PATH To Kickoff Today’s Class Pick Between A Snatch Complex For Strength Or Rowing Intervals For Cardio Snatch Complex (5-6 Sets Building: 2 Reps At Each Weight) 1 Snatch Grip Deadlift 1 Snatch Grip High...
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TUESDAY BC

CrossFit Spanish Fort – Boot Camp View Public Whiteboard Metcon (Time) 5 Rounds 200m Run 20 Sit-Ups 15 Ring Rows 100m Farmers Carry
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TUESDAY

CrossFit Spanish Fort – CrossFit View Public Whiteboard Metcon (Time) 5 Rounds 200m Run 2 Rounds “Strict” Cindy 100m Farmers Carry Cindy: 5 Pull-Ups, 10 Push-Ups, 15 Air Squats *Pull-Ups Are Strict. Final Prep Workout For MURPH
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MONDAY BC

CrossFit Spanish Fort – Boot Camp View Public Whiteboard Half Kneeling Arnold Press (5×5 Building Weight) These Are Single Arm With A DB Metcon (AMRAP – Reps) 3 Rounds Min1: Wall-Balls Min2: KB Sumo High Pulls Min3: 25’ Shuttle Runs Min4: DB Push Press Min5:...
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MONDAY

CrossFit Spanish Fort – CrossFit View Public Whiteboard Strict Press (5×3 Building Weight) Fight Gone Bad (3 Rounds for reps) Three rounds of: Wall-ball Shots (Reps), 20# Sumo deadlift high-pull (Reps), 75# Box Jumps, 20″ (Reps) Push-press (Reps), 75# Row...
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SATURDAY

CrossFit Spanish Fort – CrossFit View Public Whiteboard () Metcon (Time) Teams Of 2 Buy-In: 800m OH Plate Carry Then, 100 Power Snatches -Or- KB Swings 100 Burpees Over Partner Plank Then, Buy-Out: 800m OH Plate Carry
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FRIDAY 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 10 OH Plate Lunges 10 DB Box Step Overs
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