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

FRIDAY

Announcements

BEACH WOD THIS SATURDAY😎☀️🏖 We will take our fitness to Gulf Shores this Saturday at The Hangout. Meet there at 8:45am, WOD at 9am, then we will all go eat & soak up the sun after. Come spend the day with us.

CrossFit Spanish Fort – CrossFit

View Public Whiteboard

CHOOSE YOUR PATH

STRENGTH OR CARDIO

Sumo Deadlift (5×2 Building Weight)

-Or-

Metcon (AMRAP – Reps)

15min EMOM

Min1: Max Cal Row

Min2: Max Cal Bike

Min3: 30sec Plank Hold

Class WOD

CrossFit Games Open 16.4 and 17.4 (AMRAP – Reps)

13-Minute AMRAP:

55 Deadlifts, 225# / 155#

55 Wall-Ball Shots, 20# / 14#

55 Calorie Row

55 Handstand Push-ups
Scale For Deadlifts 155/105

Sub DB Push Press For HSPU

About the Author

Leave a Reply

*

captcha

Please enter the CAPTCHA text