Yoga WAS A SUCCESS! We will be continuing to offer Yoga every Saturday from 8 to 8:45am. PLEASE BRING $5-$10 CASH to pay the instructor, a yoga mat, and towel.
3 YEAR ANNIVERSARY PARTY – We had planned to celebrate as a group on 2/6, but unfortunately, due to the recent spike in COVID cases have elected to push this back to late spring or summer. We will keep you posted and share details as they are available! In the meantime, we are working on lots of smaller clinics, worships, givebacks and bro/gal sesh style events to keep our community connected in and out of the box 🙂
CrossFit Salt De Terre – CrossFit
Metcon (No Measure)
12 Min Alt EMOM
Min 1: 5-8 Strict C2B Pull-Ups
Min 2: 8-12 Weighted Plate Push Ups (plate on back)
Min 3: 60 Second Weighted Plate Plank Hold
Min 4: Rest
If unable to perform pull-ups, sub negatives instead.
Sub elevated pushups and regular plank hold for those movements.
Metcon (AMRAP – Rounds and Reps)
30 Min Partner AMRAP
While Partner 1 Performs a 500 M Row, Partner 2 performs an AMRAP of . .
8 Double Dumbbell/Kettlebell Alt Box Step-Ups (50/35) (20/24)
6/4 Strict Chin-Ups
8 Double Dumbbell/Kettlebell Alt Box Step-Ups
4/3 Wall Walks
Each partner rows (3) 500M Pieces. Workout ends when partner 2 finishes final row.
Score is rounds + reps on the step-up/chin-up portion.
L1: No DB, 6/4 Asst Chinups, 20 Plank Touches (see below)
L2: 35/25, 6/4 Jumping Chin-ups, Pike Box Walk Around The World
L4: L-Sit Chin-Up, 30 Sec Handstand Hold (freestanding, can accumulate)
Plank Touches: https://www.youtube.com/watch?v=BSyhNNUuejY
Shoulder Warm-Up (Quick) (No Measure)
1 Round . . .
10 Arm Circles (big, forward, right)
10 Arm Circles (big, forward, left)
10 Over and Backs (like ys but with bent arms at top)
20 Freestyle Bounce (one arm up, one arm down, thumbs back)
10 Arm Circles (big, backward, right)
10 Arm Circles (big, backward, left)
10 Trunk Rotations (dish washer, shift on feet)
10 Trunk Rotations, Leaning (let arms dangle, torso at 90 degrees, follow hands with eyes)
10 Toe Touches (stand lean back, reach down, legs straight, touch toes)
10 Scap Push-Ups
10 Single Arm Scap Push-Ups (right)
10 Single Arm Scap Push-Ups (left)
10 Pause Push-Ups
Hold a set of plates for movements 1-9 if you want to make this a little more challenging.