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

Sunday

CrossFit Spanish Fort – CrossFit Metcon (Time) 21-15-9 Overhead Squats 95/65 Handstand Push-ups 400m Run Metcon (No Measure) 15 Minutes of Mobility Focus is on ankles, achilles, calves, hips, IT band, and lower back. Settle in and finish your week strong.
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Saturday

CrossFit Spanish Fort – CrossFit 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 on June 7, 2010To learn...
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Friday

CrossFit Spanish Fort – CrossFit Front Squat Complex (5 Sets Building) 1 Set= 3 Front Squats + 4 Front Rack Lunges(2 right/2 left)Record heaviest Set Pokémon (Time) 50-50-50 Dubs 15-10-5 Clean and Jerks 135/95 *10 min cap*
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Thursday

CrossFit Spanish Fort – CrossFit Metcon (No Measure) Active Recovery Day Complete 1600m Either Row or Run. Not at 100%. This is about 60-70% effort Followed by: 100 Sit-ups 5x Max Effort L-Sit Holds 50 Russian Twist (each side) Metcon (No Measure) 15 Minutes of...
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Hump Day

CrossFit Spanish Fort – CrossFit Sumo Deadlift (5×3 Building) Metcon (Time) 7 rounds 200 m run 12 DB squat cleans 35-50/20-35 8 box jump overs 24/20
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Tuesday

CrossFit Spanish Fort – CrossFit Metcon (No Measure) Strength Dumbbell Strict Press 5×8 building Superset 5-8 Chin Ups Metcon (AMRAP – Rounds and Reps) 5 min amrap 3,6,9,12,15 Pull ups HSPU Rest 1 min 5 min amrap 3,6,9,12,15 Hang power snatch 95/65 Burpees over the...
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Monday

CrossFit Spanish Fort – CrossFit Clean+Jerk Complex (10 Sets @70-75% of 1RM Clean) 1 Squat Clean + 1 Hang Sq Clean + 1 JerkThis will be a 10min EMOM Metcon (Time) 800 m run 15 thruster 115/75 15 KBS 53/35 15 T2B 400 m run 12 Thrusters 12 KBS 12 T2B 200 m run 10...
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Sunday

CrossFit Spanish Fort – CrossFit Metcon (Time) “Six Pack” 21-18-15-12-9-6-3 Kettlebell Swings (53/35#) Push-ups Sit-ups
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Saturday

CrossFit Spanish Fort – CrossFit Metcon (Time) Teams of 2 4 rds for time: 800m run 50 wall ball (20/14) 6 alt rope climbs 25 Hang power snatch 115/75 Break up run & reps as needed
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Friday

CrossFit Spanish Fort – CrossFit Front Squat (3×7 @60%) Metcon (Time) 30 DB Snatch 50 DU 30 Burpees 50 DU 30 DB Snatch 50 DU
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