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
Front Squat (3-3-3-3-3-3-3-3)
Build to a heavy set of 3 across 8 sets. Rest 90 seconds to 2 full min between sets when it gets heavier.
8 Rounds For Time . . .
40 Double Unders
12 Thrusters (75/55)
12 Reverse Lunges
Sub double unders with speed steps.
25 min cap.
Front Squat Warm-Up (No Measure)
Have athletes grab a medium weight kettle-bell or dumbbell, then perform . . .
20 Goblet Squats
10 Knee Pushes (knee on ground, hips open, push knee over toe, per side)
Hamstring Stretch on Floor (lunge then shift back with leg straight)
10 Fire Hydrants (per leg)
Pigeon Stretch (sit tall, lean forward, twist over knee) (hold 20 sec per position, perform both sides)
10 Vertical Jumps (squat to parallel, jump tall)
10 Pulsing Lunges per leg (set up in lunge, hold kettlebell in hand of non working leg, lower knee to ground then lift to top of lunge)
10 Sumo Squats (really wide, hold kettlebell in deadlift position, do not lean forward)
10 Goblet Squats, jumping
Then, put kettlebell away and get a bar in a rack, have athletes . . .
Roll out triceps on end of bar (10 per side)
Put bar on back, twist elbows up (10)
Take bar out on back, elbows up, 5 Back squats
Switch bar to front rack
5 Front Squats
Review movement and proceed to lifting session!