Announcements
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
Metcon (No Measure)
Open WOD will be programmed this day. Evening classes canceled. Today’s workout will likely not fill the entire hour, but we will have optional supplemental programming available.
May the odds be ever in your favor.
Crossfit Games Open 21.1 RX (Ages 16-54) (Time)
For Time:
1 wall walk
10 double-unders
3 wall walks
30 double-unders
6 wall walks
60 double-unders
9 wall walks
90 double-unders
15 wall walks
150 double-unders
21 wall walks
210 double-unders
Time cap: 15 min
To learn more about Crossfit Games Open 21.1 RX (Ages 16-54) click here
Crossfit Games Open 21.1 Scaled (Ages 16-54) (Time)
For time:
1 scaled wall walk
10 single-unders
3 scaled wall walks
30 single-unders
6 scaled wall walks
60 single-unders
9 scaled wall walks
90 single-unders
15 scaled wall walks
150 single-unders
21 scaled wall walks
210 single-unders
Time cap: 15 min
To learn more about Crossfit Games Open 21.1 Scaled (Ages 16-54) click here
Crossfit Games Open 21.1 Masters RX (Ages 55+) (Time)
For time:
1 wall walk
10 double-unders
3 wall walks
30 double-unders
6 wall walks
60 double-unders
9 wall walks
90 double-unders
15 wall walks
150 double-unders
21 wall walks
210 double-unders
Time cap: 15 min
To learn more about Crossfit Games Open 21.1 Masters RX (Ages 55+) click here
Crossfit Games Open 21.1 Masters Scaled (Ages 55+) (Time)
For time:
1 scaled wall walk
10 single-unders
3 scaled wall walks
30 single-unders
6 scaled wall walks
60 single-unders
9 scaled wall walks
90 single-unders
15 scaled wall walks
150 single-unders
21 scaled wall walks
210 single-unders
Time cap: 15 min
To learn more about Crossfit Games Open 21.1 Masters Scaled (Ages 55+) click here
Weightlifting
Push Press (5-5-5-5-5-5-5-5)
Take till the end of class to build to a heavy set of 5 over 8-10 sets.
Warm-up
General Warm-Up 2 (no equipment) (No Measure)
1 Min Jumping Jacks
20 Toy Soldiers (kick foot to opposite hand)
https://youtu.be/cIqzwOUilR4
20 Tipping Birds
https://youtu.be/_y9qcqDO6JE (try to extend back leg straighter than seen in video)
20 Hawaiian Squats/ Hip Openers, Alternating
https://youtu.be/Os9mh8RQ7TA
20 Air Squats
10 Burpees
10 Push-Ups
Leave a Reply