June Class Schedule:
M-F – 6am, 8:30am, NOON, 4:15pm, 5:30pm, 6:45pm CrossFit *** NO 6am on Thursday
T, Thu, F – 5:30pm VIRTUAL CrossFit
Sat – 9 and 10:15am CrossFit, 11:30am Fundamentals
Sunday – Closed
We will stream the noon class as well, for those interested in participating from home. Open gym will resume in July.
Remote WODs will continue to be programmed. Make sure you adjust your app filters so you can see them. Contact Amy at [email protected] if you need some equipment.
Class caps will be upped to 10. We will still maintain all cleaning procedures until further notice.
If you still have equipment that has not been returned, we are charging a $5/day late fee as it is now 1 week past due.
CrossFit Salt De Terre – CrossFit
Power Clean + Below Knee Clean + Jerk (1-1-1-1-1-1-1-1-1-1)
Take bar from ground and perform 1 power clean, then lower to just below knee cap (top of lift-off position) and perform 1 squat clean, then keep in front rack and perform 1 split jerk.
Take 15 min to build to a heavy set. Try to perform 8-10 sets.
Metcon (AMRAP – Rounds)
21 Min Alt EMOM
20 Lateral Bar Hops
15 Bent Over Rows (AHAP)
10 Front Squats
Score is total number of rounds or minutes successfully completed. If you get caught, lose that round and reduce reps next time.
Use same weight on rows and front squats.
Clean and Jerk Bodyweight (No Equipment) (No Measure)
10-15 reps each, unless otherwise noted
Over and Backs (like ys but with bent arms at top)
Freestyle Bounce (one arm up, one arm down, thumbs back)
Arm Circles (big, forward and back)
Trunk Rotations (dish washer, shift on feet)
Hip Circles (both directions)
Bow and Bend (reach between legs, lean back at top)
Knee Circles (both ways)
Squatting Ankle stretch (3, 30 sec holds, push toward toes)
Russian Baby Maker (squat, elbows inside knees, push knees out) 3 x 30 sec