FRIDAY NIGHT LIGHTS/The CF Open starts this Friday and runs 3/12, 3/19 and 3/26. WHOOT WHOOT. Evening classes canceled but 6am, 8:30am, and Noon still operating per usual.
March 13th from 11:30 -12:30pm we will have Dr. Peter Yu in for a workshop on Posture. This workshop is FREE! Open gym will be canceled this day for the workshop but if you need to make-up the Open WOD, you can do so from 11-11:30am.
CrossFit Salt De Terre – CrossFit
Back Squat (3-3-3-3-3-3-3-3-3-3)
Build to a heavy set of 3 over the course of 8-10 sets, then, take weight down to 70% of your heaviest set of 3 and perform 3, max effort sets of front squats. Yay, math.
Take 20 min on this.
10 Rounds For Time . . .
3 Strict Ring Dips
3 Clean & Jerks (95/65)
3 Bar Facing Burpees
20 Min Cap.
L1: 75/55, Hand Release Push Ups
L2: 75/55, Asst Strict Dips on Horns or Boxes
L4: Ring Muscle-Ups, 135/95 Ground To Overhead
Simple Squat Warm-Up (No Measure)
450 M Run
10 Crossover Good Mornings
10 Toy Soldiers
10 Hip Circles
10 Leg Swings Open
5 Air Squats
20 Sec Russian Baby Maker
x 3 sets
10 Fire Hydrants (per leg)
20 Sec Wide Lunge Hold + 10 Knee Pushes per Side
10 Hawaiian Squats
10 Narrow Stance Squats
10 Sumo Squats
10 Jumping Air Squats
Review movement and proceed to lifting session!