HUMP DAY

Announcements

4th Of July Schedule At CFSF🇺🇸

July 4TH: 8:15AM ONLY
July 5TH: No 5:30PM OR 6:30PM

-Normal Schedule Otherwise

Hope everyone enjoys the holiday weekend with family & friends🇺🇸🔥💪🏼

Also, It’s “Hero Month”… Each Week Through July We Will Tackle 2-3 Hero Workouts To Honor Those That Sacrificed Everything To Protect Our Freedoms.

CrossFit Spanish Fort – CrossFit

View Public Whiteboard

CHOOSE YOUR PATH

Take Your Pick To Start Today’s Class

Power Clean + Hang Power Clean (5-6 Sets Building Weight)

-Or-

Metcon (No Measure)

5 Sets

10 DB Bench Press

15/10 Assault Bike Cals

20 Sit-Ups/ GHD’s

Class WOD

Metcon (Time)

21 Hang Power Cleans

21 Box Jumps

100 Double Unders (RX+)

15 Hang Power Cleans

15 Box Jumps

75 Double Unders

9 Hang Power Cleans

9 Box Jumps

50 Double Unders

*13min Time Cap*

115/75 (RX) 155/95(RX+)

2x Reps Single Unders (RX)