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

Happy Monday

February 18, 2018

Announcements

The 2018 CrossFit Open begins on Feb. 22nd. It is a 5 week world wide online competition that affiliates around the world participate in every year. A new workout will be released each week for 5 consecutive weeks. We will hold a big Friday night event each week starting at 6pm (No 5:30pm or 6:30pm classes). This year we will be drafting everyone into one of 3 teams. You will have a chance to win points based on more than just how you do in a workout. No matter if you’ve been doing CF for 2 weeks or 2 years this is a great event to build community within our gym & also test yourself physically + mentally. Get signed up. games.crossfit.com
TEAM AMINO DISRESPECT (Black) Coaches: Allison Morgan Smith & Taylor Repka
TEAM OMG Squad (Blue) Coaches: Kimberly Mcmillon & Joey Stephens
TEAM BUFF & STUFF (Red) Coaches: Charlie Bender & Will Cassibry
Game on peeps!!! Gonna be a fun Open Season???

See Email For More Details or Hit Up A Coach If You Have Questions

CrossFit Spanish Fort – CrossFit

The difference between your body this week and next week is what you do for the next 7 days to achieve your goals.

View Public Whiteboard

Overhead Squat (6×2 Building Weight)

If you really struggle with this movement then work one weight across all sets to build strength/efficiency

Metcon (Time)

9-15-21

Pull-Ups (RX)/ Chest2Bar (RX+)

Bar Facing Burpees

Overhead Squats 75/55(RX) 95/65(RX+)

*12min Time Cap*

Metcon (Time)

9-15-21

Pull-Ups (RX)/ Chest2Bar (RX+)

Bar Facing Burpees

Overhead Squats 75/55(RX) 95/65(RX+)

*12min Time Cap*

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