ANNOUNCEMENTS – PLEASE READ!
Thoracic Mobility Workshop this Saturday, 2/15 from 10-11am. $10 for members. Sign up via wodify.
Hockey Game Social this Saturday, 2/15 at 7pm at Veterans Memorial Arena. RSVP via FB or email Amy. Gym is buying the tix and needs a headcount.
Monday, 2/17 President’s Day Schedule: 6am, 8:30am, 5:30pm, 6:30pm. We will not be having the Noon or 4:30pm classes on this date. Class caps for the 4 class times we are hosting will be expanded to 16 to accommodate more folks. We apologize for any inconvenience.
CrossFit Salt De Terre – CrossFit
Start at 60%+ and take 20 min to build to a heavy double. If your back rounds, we will add a band to your bar so lift properly!
Metcon (AMRAP – Rounds and Reps)
24 Min AMRAP
Alternate Full Rounds with a Partner
12 Cal Row
14 Alternating Front Rack Lunges (95/65)
10 Shoulder Presses
You should get 2-3 min of rest between rounds so when you are working, you should be SPRINTING!
Deadlift Warm-Up (No Measure)
200 M Run, alternating between running forwards and backwards, switching at each intersection.
Then, grab a kettle bell and perform 2 Rounds of . . .
5 Jefferson Curls
5 Russian Swings
5 American Swings
5 Windmills (per arm)
Put kettlebell down, move to rig and perform 2 Rounds of . . .
5 Kicks Up
5 Kicks Back
5 Kicks Open
5 Hawaiian Squats (per leg)
Grab barbell and a partner and move to floor for movement specific review and a few more warm-up drills.