Announcements
*** Cancellation window changing to 2 hours prior to class start time for evening classes starting May 1. If you do not cancel within 2 hours of class start time, you will be dinged $3. We are doing this because of the high volume of last minute cancellations occurring and because we want folks who want to come to classes to be able to plan better and make it in! Thanks!
1st Quarter Charges will be processed between 4/23 and 5/1. We will be moving to a kiosk system for check out in May! An instructional video will be posted on the members only Facebook group.
Bring a Friend Fridays will continue for May!! Not only does bringing a friend earn ya MOM points, it’s also FUN!!! If you want to bring a friend, please contact Amy at [email protected] so you can get a waiver sent to him/her and make sure they have a spot in class. Prepare for some bumpin’ Friday partner WODs! We look forward to meeting your peeps!!
CrossFit Salt De Terre – CrossFit
Weightlifting
Deadlift (5-4-3-3-3-3-3-3)
50% x 5
60% x 4
70% x 3
80% x 3
80% x 3
80% x 3
80% x 3
80% x 3
Take 15 min on this.
Metcon
The Squeaky D Gets the . . . Air Squats??? (Time)
She won member of the month last month (Amy failed to program), and this is what she wanted . . . don’t shoot the messenger 😉
5 Rounds For Time . . .
36 Air Squats
6 Deadlift (225/155)
18 Cal Row OR Bike OR 300 M Run
6 Burpees Over Bar
21 Min Cap.
Compare to time son 8/21/19 and 11/29/19.
Warm-up
Deadlift Warm-Up (No Measure)
1 Min Run Forwards followed by 1 Min Run Backwards
Then, grab a Barbell and perform 1 Round of . . .
5 Jefferson Curls
5 RDLs
5 Bent Over Rows with a Pause
5 Single Leg Deadlifts, Right
5 Single Leg Deadlifts, Left
5 Deadlifts
Put Barbell down, and perform 1 Round of . . .
5 Kicks Up (per leg)
5 Kicks Back (per leg)
5 Kicks Open (per leg)
5 Hawaiian Squats (per leg)
5 Good Mornings
5 Trunk Twist + Reach to Right Foot
5 Trunk Twist + Reach to Left Foot
5 Toe Touch + Reach
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