WOD

CrossFit Spanish Fort – Boot Camp View Public Whiteboard Back Squat (5×2 Building Weight) Metcon (AMRAP – Reps) 4 Rounds Min1: Max Wallballs Min2: Max Ball Slams Min3: Max Assault Bike Cals Min4: Max Plank Hold READ MORE

CrossFit Spanish Fort – CrossFit View Public Whiteboard Metcon (No Measure) GYMNASTICS SKILL WORK *10 Minutes To Work Handstand & Muscle-Up Progressions Nate (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 2 Muscle-ups 4 Handstand Push-ups 8 Kettlebell Swings,... READ MORE

CrossFit Spanish Fort – CrossFit View Public Whiteboard Deadlift (6×2 Building Weight) *CONDITIONING ALTERNATIVE* 6 Sets 250m Row 10 Alt. DB RDL’s Rowing Annie (Time) 500m Row 50 Double-Unders 50 AbMAt Sit-ups 400m Row 40 Double-Unders 40 AbMAt Sit-ups 300m Row 30... READ MORE

CrossFit Spanish Fort – Boot Camp View Public Whiteboard 2k Row (Time) Max Effort 2k Row Metcon (Time) 5 Rounds 100m Run 10 Ring Rows 20 Sit-Ups 40 Single Unders READ MORE

CrossFit Spanish Fort – CrossFit View Public Whiteboard Tommy Mac (Time) For Time: 12 Burpees 12 Thrusters, 115# / 75# 12 Burpees 12 Power Snatches, 115# / 75# 12 Burpees 12 Push Jerks, 115# / 75# 12 Burpees 12 Hang Squat Cleans, 115# / 75# 12 Burpees 12 Overhead Squats,... READ MORE

CrossFit Spanish Fort – Boot Camp View Public Whiteboard Metcon (AMRAP – Rounds and Reps) 22min AMRAP 10 Burpees 10 DB Thrusters 10/7 Calorie Row 10 2xDB Swings READ MORE

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... READ MORE

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... READ MORE

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... READ MORE