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
Single Leg Deadlift (10-10-10-10-10)
Pick up bar using traditional deadlift stance. Once bar is at hips, lift one leg and lean to lower bar below knee or till torso is parallel to the floor.
Perform 10 per side, building in weight. You can bend knee slightly in this, but be sure not to round back.
After each set, perform 10 side plank leg raises per leg: https://www.youtube.com/watch?v=edTXNT-etYc
Rest 90 seconds, and repeat!
5 Rounds for Time . .
100 M Sprint (jog back)
50 M Walking Lunges (skip for height back)
100 M Farmers Carry
Sprint to 200 M mark, then walk back.
Lunge to first stop sign, then skip back.
Farmers’ carry to first stop sign and back.
Use kettlebells or dummbbells for carry. Please do not drop in the road.
Start all rounds from behind the container.
Deadlift Warm-Up (No Measure)
1 Min Run Forwards followed by 1 Min Run Backwards
Then, grab a Kettle Bell and perform 2 Rounds of . . .
5 Jefferson Curls
5 Russian Swings
5 American Swings
5 Windmills (per arm)
Put kettlebell down, and perform 2 Rounds of . . .
5 Kicks Up
5 Kicks Back
5 Kicks Open
5 Hawaiian Squats (per leg)
5 Good Mornings
5 Toe Touch + Reach