WOD

Announcements NUTRITION CHALLENGE STARTS MONDAY 01/20. •Weigh-ins & body fat test to track progress •Prizes to reward your efforts. • Get a friend to join us & your next months m’ship is FREE. •Our coaches & gym family are here to keep everyone accountable CrossFit... READ MORE

Announcements NUTRITION CHALLENGE STARTS MONDAY 01/20. •Weigh-ins & body fat test to track progress •Prizes to reward your efforts. • Get a friend to join us & your next months m’ship is FREE. •Our coaches & gym family are here to keep everyone accountable CrossFit... READ MORE

Announcements NUTRITION CHALLENGE STARTS MONDAY 01/20. •Weigh-ins & body fat test to track progress •Prizes to reward your efforts. • Get a friend to join us & your next months m’ship is FREE. •Our coaches & gym family are here to keep everyone accountable CrossFit... READ MORE

Announcements NUTRITION CHALLENGE STARTS MONDAY 01/20. •Weigh-ins & body fat test to track progress •Prizes to reward your efforts. • Get a friend to join us & your next months m’ship is FREE. •Our coaches & gym family are here to keep everyone accountable CrossFit... READ MORE

Announcements NUTRITION CHALLENGE STARTS MONDAY 01/20. •Weigh-ins & body fat test to track progress •Prizes to reward your efforts. • Get a friend to join us & your next months m’ship is FREE. •Our coaches & gym family are here to keep everyone accountable CrossFit... READ MORE

CrossFit Spanish Fort – GROUP FITNESS View Public Whiteboard Tempo Deadlifts (6×3 Building) 3sec Ascent 1sec Descent **Like the squat slowing down the lift teaches better control & proper mechanics while strengthening all areas. TEMPO>LOAD -Or- Dual DB Deadlifts... READ MORE

CrossFit Spanish Fort – GROUP FITNESS View Public Whiteboard Strict Pull-Ups (5 Sets Max Reps) Record Average # Per Round. Add Bands As Needed Metcon (Time) 50-40-30-20-10 Double Unders 10-8-6-4-2 Muscle-Ups -Or- 75-60-45-30-15 Single Unders 15-12-9-6-3 Pull-Ups/Ring Rows READ MORE

CrossFit Spanish Fort – GROUP FITNESS View Public Whiteboard Metcon (AMRAP – Reps) 4 Rounds 2min Max Cal Row 1min Max KB Swings 1min Max Weighted Sit-Ups *1min Rest* Tabata Core Ca$hout (No Measure) Tabata 20sec on/ 10sec rest 8 rounds each •V-Ups •Plank Holds READ MORE

CrossFit Spanish Fort – GROUP FITNESS View Public Whiteboard Tempo Back Squat (5×4 Building) TIME UNDER TENSION🔥🔥 3sec Descent 2sec Pause 1sec Ascent **These will make you work to stabilize under long periods of time under tension.. teaching control & proper... READ MORE