WOD

CrossFit Spanish Fort – GROUP FITNESS View Public Whiteboard Paused Back Squats (5×2 Building Weight) 3 Second Pauses In Bottom Position -Or- Single Leg DB Bench Squats (5×5 Each Leg Building) Class WOD Metcon (Time) 10-20-30-40 Wall Balls 20-40-60-80 Double... READ MORE

CrossFit Spanish Fort – GROUP FITNESS View Public Whiteboard Metcon (Time) 2 Rounds 50/35 Calorie Row *Rest 2 Minutes 3 Rounds 15 Burpees 15 KB Swings *Rest 2 Minutes Then Hit Round 2 READ MORE

CrossFit Spanish Fort – GROUP FITNESS View Public Whiteboard Macho Man Complex (Build To Heaviest Complex (5-6 Sets)) 3 Power Cleans 3 Front Squats 3 Push Jerks -Or- Row Intervals (Time) 10 Sets 200m Row (Max Effort) *Rest 30sec* Class WOD Metcon (AMRAP – Rounds and... READ MORE

CrossFit Spanish Fort – GROUP FITNESS View Public Whiteboard Metcon (Time) TEAMS OF 2 20-40-60-80 Calorie Row/Bike DB Hang Cleans Wall Balls READ MORE

CrossFit Spanish Fort – GROUP FITNESS View Public Whiteboard Strict Press (6×3 Building Weight) -Or- Half Kneeling Arnold Press (6×5 Building Weight) These Are Single Arm With A DB Class WOD Metcon (Time) 10-20-30 HSPU/Push Press Sit-Ups/GHDs KB Swings READ MORE

CrossFit Spanish Fort – GROUP FITNESS View Public Whiteboard Strict Pull-Ups (5 Sets Max Reps) SUPERSET W/ 10 Standing Oblique Crunches Metcon (Time) 5 Rounds 200m Run 2 Rounds Cindy 100m Farmers Carry Cindy: 5 Pull-Ups, 10 Push-Ups, 15 Air Squats READ MORE

CrossFit Spanish Fort – GROUP FITNESS View Public Whiteboard Deadlift (5×2 Building Weight) Metcon (Time) 3 Rounds 500m Row 15 Deadlifts 10 Burpees Over Bar READ MORE

CrossFit Spanish Fort – GROUP FITNESS View Public Whiteboard Back Squat (6×5 Building Weight) Metcon (Time) 5 Rounds 10 Double DB/KB Lunges 15 Toes2Bar/Knees2Elbow 30 Double Unders/60 Singles *15min Time Cap* READ MORE

Announcements VETERANS DAY SCHEDULE AT CROSSFIT SPANISH FORT (Mon Nov 11): 5AM | 6AM | 8:15AM | 4:30PM | 5:30PM CLASSES ONLY TOMORROW. CrossFit Spanish Fort – GROUP FITNESS View Public Whiteboard Veteran Suicide Awareness (AMRAP – Rounds and Reps) 20 Min AMRAP 20 Cal... READ MORE