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

THURSDAY

August 15, 2018

Announcements

❌ALL ATHLETES PLEASE READ❌

Limited Schedule Next Week

MONDAY 20th- FRIDAY 24th

These classes will be CANCELED:

– 9:15 Boot Camp
– 11:30 CrossFit
– Open Gym (1-3pm)
– 3:30 CrossFit
– Kids Classes

Please make the appropriate changes to get your workouts in during this week. No coach will be available to open the box during the times listed above! Thanks!

CrossFit Spanish Fort – CrossFit

View Public Whiteboard

Metcon (No Measure)

CHOOSE YOUR STRENGTH.

Spend 20 Minutes Working On One Or A Mixture Of The Following: (5-6 Sets)

•1 Power Clean + 1 Hang P. Clean

•1 Power Snatch + 1 Hang P. Snatch

•Alternating Arnold Presses (8 Reps/Set)

•Turkish Get-Ups
Keep the focus on form & quality movement. You may increase your weight but only if you can maintain high quality reps throughout the complex.

Metcon (AMRAP – Rounds and Reps)

7min AMRAP

(RX)

5 Hang Cleans 115/75

10 Hand Release Push-Ups

(RX+)

5 Hang Cleans 155/105

10 HSPU

About the Author

Leave a Reply

*

captcha

Please enter the CAPTCHA text