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
Metcon (No Measure)
Alt EMOM for 16 Minutes
Min 1: 5-8 Strict Pull Ups
Min 2: 15 Weighted Overhead Plate Sit-Ups (AHAP)
Min 3: 5-8 Ring Dips or Ring Push Ups
Min 4: Rest
L1: Asst Strict, Weighted Situps, Dips off Box or DB Tricep Extensions
L2: Rx (Asst Dips on horns if needed)
L3: Rx (Weighted Pullups & Ring Dips if able, if not do ring push-ups but reach chest all the way to the ground)
L4: 3/1 Strict Ring MU, Weighted Dips
20 x 250m Row (10 each)
While partner rows, other partner planks on elbows. If partner drops out of plank, other partner must stop rowing. Wipe handles between use.
Score = Average Time of Row between both partners. Be sure to set rower up on 20 distance intervals with variable rest so you can go back to the memory and look at your average time.
25 Min Cap.
L1: Moderate pace, focus on mechanics
L2: Maintain a 2:00/2:15 Pace (Row)
L3: Maintain a 1:45/2:00 Pace (Row)
L4: Maintain a 1:30/1:40 Pace (Row)
Full Body Warm-Up (No Measure)
3 Rounds of . . .
Thoracic Rotations (5/side)