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

MONDAY

Announcements

*4 Year Anniversary Party This Saturday* Join Us In Celebrating Another Year Of Building A Stronger Healthier Community…9AM Partner Workout Followed By A Big Hangout With A Crawfish Boil

CrossFit Spanish Fort – CrossFit

PATIENCE: Let’s be realistic here. You won’t drop two jean sizes in one day. You won’t lose fifty pounds in one month. You’re going to binge every now and then. You will go a day or two without working out. Your weight is going to fluctuate here and there. You’re a human being. You’re going to fail. But nothing great is ever accomplished without a few obstacles. JUST KEEP GOING!!!!!”

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Clean+Jerk Complex (5-6 Sets Building Weight)

1 Squat Clean + 1 Hang Sq Clean + 1 Jerk

Metcon (Time)

12-9-6-3

Power Cleans

Front Squats

Push Jerks

RX: 115/75

RX+: 155/105

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