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


August 29, 2019


•Labor Day (Monday) Schedule: 1 Class at 8am.

•Also the week of 9/9 we will add 6am class back on Wednesday’s.

CrossFit Spanish Fort – GROUP FITNESS

View Public Whiteboard


Warm-Up Sets: (40% x5, 50% x5 and 60% x3)

•75% of 90% 1RM x 5 reps

•85% of 90% 1RM x 3 reps

•95% of 90% 1RM x 1+ reps (As many reps as possible, MUST be more than 1)


10x250m Row Intervals (Time)

10 x 250m Row Sprints.

*:30sec Rest Between.

Class WOD

Metcon (Time)

3 Rounds

400m Run/Row

12 Power Snatches/KB Swings

15 Pull-Ups/Ring Rows

*15min Time Cap*
If Doing Power Snatches Pick A Weight You Can Cycle Through Mulriple Reps. KB Swings Should Be A Little Heavier Weight Than Normal

About the Author

Leave a Reply



Please enter the CAPTCHA text