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

tuesday

CrossFit Spanish Fort – CrossFit Metcon (Weight) 4 Sets 7 Weighted Push ups 10 Bent over rows *Same Weight Across Score Weight Used on Push-Ups Metcon (Time) 5 rounds 50 Dubs 10 Burpees 10 KB/DB Snatch 53/35 (5 Each Arm)
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MONDAY

CrossFit Spanish Fort – CrossFit Clean (5-6 Sets of 2 Building) Does Not Have To Be Touch N Go Reps Shake N Bake (Time) 6 Rounds 200m Run 12 TTB 6 Hang Power Cleans 135/95 **17 MIN CAP**
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Partner Workout

CrossFit Spanish Fort – CrossFit Metcon (Time) Teams of 2 2 Rounds 50/40 Cal Row 50 Box jump overs 24/20 50 Deadlifts 185/125 50 Wall Balls 20/14# 50 Ring Dips
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FRIDAY

Announcements Kendrick Farris, 3x Team USA Weightlifting Olympian, is coming to CFSF this Friday night at 6pm to do a 2-2.5 hour clinic. The class is $75/pp and features different snatch/jerk drill work to help clients ultimately become more confident in their snatches and jerks...
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THURSDAY

Announcements Kendrick Farris, 3x Team USA Weightlifting Olympian, is coming to CFSF this Friday night at 6pm to do a 2-2.5 hour clinic. The class is $75/pp and features different snatch/jerk drill work to help clients ultimately become more confident in their snatches and jerks...
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HUMP DAY

Announcements Kendrick Farris, 3x Team USA Weightlifting Olympian, is coming to CFSF this Friday night at 6pm to do a 2-2.5 hour clinic. The class is $75/pp and features different snatch/jerk drill work to help clients ultimately become more confident in their snatches and jerks...
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Tuesday

CrossFit Spanish Fort – CrossFit Handstand Walks (AMRAP – Reps) 10min EMOM Min1: 2-5 Wall Walks (RX) 25′-50′ Handstand Walk (RX+ Min2: 20-30 sec Hollow Body Holds Every 5′ of handstand walk = 1 rep Metcon (Time) 20-15-10 HSPU 15-15-15 Box Jumps 30/24...
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HAPPY MONDAY

CrossFit Spanish Fort – CrossFit “Ask Yourself If What You Are Doing Today Is Getting You Closer To Where You Want To Be Tomorrow.” #noexcuses #monday #BECONSISTENT 2 Hang Cleans + 1 Jerk (5min EMOM: 1 Set @70-75%) These are full cleans.. aka “squat...
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PARTNER WOD

CrossFit Spanish Fort – CrossFit Metcon (Time) Partner WOD: 80 Kettlebell Swings 400m Run 80 Hang Cleans 400m Run 80 Push Press 400m Run 80 TTB 400m Run
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FRIDAY

CrossFit Spanish Fort – CrossFit Back Squat (6X3 @ 70% of 1RM) Metcon (AMRAP – Reps) 4 Rounds Min1: Max Wallballs 20/14 Min2: Max Mountain Climbers Min3: Max Lunges Min4: Rest
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