WOD

CrossFit Spanish Fort – CrossFit View Public Whiteboard Metcon (Time) Teams of 2: 4 Rounds 100m HEAVY Farmers Carry (50m Each) 20 Lunges (Each Leg. Can Be Weighted) 200m Overhead Plate Carry (100m Each) 10 Deadlifts (Choose Weight) READ MORE

CrossFit Spanish Fort – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) 15min AMRAP 10/8 Cals On Assault Bike 15 Toes To Bar 20 Alt. DB Snatches READ MORE

CrossFit Spanish Fort – CrossFit View Public Whiteboard Metcon (Time) 4 Rounds 400m Run 10 Bar Facing Burpees 10 Front Squats RX:135/85 RX+: 165/105 READ MORE

CrossFit Spanish Fort – CrossFit View Public Whiteboard Power Clean+Hang Power Clean+Jerk (5-6 Sets Building To Heaviest Weight) Metcon (Time) 1-2-3-4-5-6-7-8-9-10 Clean&Jerks 115/75 30 Double Unders After Each Set *15min Time Cap* READ MORE

CrossFit Spanish Fort – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) 5 Rounds Min1: Max Cal Row Min2: Max Sit-Ups Min3: Max Box Jumps Min4: Max V-Ups READ MORE

CrossFit Spanish Fort – CrossFit View Public Whiteboard Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it.In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in... READ MORE

Announcements 🇺🇸Memorial Wknd Schedule🇺🇸 *Sat. 5/26 + Mon. 5/27 7AM Class ONLY* Every year, Crossfit gyms all over take on “MURPH” to honor Navy Seal Lt. Michael Murphy along with all men and women who made the ultimate sacrifice fighting for our country. We encourage everyone to... READ MORE

Announcements 🇺🇸Memorial Wknd Schedule🇺🇸 *Sat. 5/26 + Mon. 5/27 7AM Class ONLY* Every year, Crossfit gyms all over take on “MURPH” to honor Navy Seal Lt. Michael Murphy along with all men and women who made the ultimate sacrifice fighting for our country. We encourage everyone to... READ MORE

Announcements 🇺🇸Memorial Wknd Schedule🇺🇸 *Sat. 5/26 + Mon. 5/27 7AM Class ONLY* Every year, Crossfit gyms all over take on “MURPH” to honor Navy Seal Lt. Michael Murphy along with all men and women who made the ultimate sacrifice fighting for our country. We encourage everyone to... READ MORE