Late Cancellation Policy – There is a $3 late cancellation fee for all classes times. If you cancel within one hour of a class, you will be charged the fee. This is intended to ensure enough space in classes and hold you accountable for signing up and showing up. Avoid those fees!
Kids at the Gym – You are now able to bring kids to the gym. They must sit in the waiting area and we ask that you wipe down their area after use. We will have Clorox wipes for this to make it quick and easy.
CrossFit Salt De Terre – CrossFit
Back Rack Lunge (10-10-10-10-10-10)
Perform 1 set every 3 minutes for 18 minutes or 6 total sets. Build in weight each set and alternate legs for a total of 10 reps. Step backwards.
Record best set.
Metcon (AMRAP – Rounds and Reps)
20 Min AMRAP
6 Devil Presses (50/35)
9 Toes to Bar
12 Weighted Step-Ups (one dumbbell in front rack) (24/20)
Record rounds + reps as score.
Sub for toes to bar is hanging knee raises or v-ups.
Hip, Quad, and Shoulder Warm-Up (No Measure)
Grab a yoga mat or something cushiony, light kettle bell or odd object, then perform . . .
20 Seconds Butt Kicks
20 Seconds High Knees
20 Seconds Perfect Stretch
20 Seconds Side Lunges, Alternating
20 Sec Samson Stretch
20 Sec Hip Circles
20 Seconds Couch Stretch, Low (Right)
20 Seconds Couch Stretch, Sit Tall (Right)
20 Seconds Couch Stretch, Sit Tall, Twist Toward Up Knee (Right)
20 Seconds Couch Stretch, Low (Left)
20 Seconds Couch Stretch, Sit Tall (Left)
20 Seconds Couch Stretch, Sit Tall, Twist Toward Up Knee (Left)
*** If you only feel couch stretches in your quads, go to your couch or a chair and perform like this: https://youtu.be/ZAt7KE4AUNo. It will help target your hip flexors.
Now grab your kettlebell or odd object and begin to warm-up your arms . . .
10 Hanging Shoulder Rotations (lean over,let kb pull your arm straight, expanding your lat, keep wrist pointed away from you) (Right)
10 Hanging Shoulder Rotations (Left)
10 Russian Swings
10 Single Arm Russian Kettle Bell Swings (Right)
10 Single Arm Russian Swings (Left)
10 American Swings
10 Kettle Bell or Odd Object Halos (Clockwise) (https://youtu.be/wJcmanVh5EE)
10 Kettle Bell or Odd Object Halos (Counter-Clockwise)
10 Push Presses with Shoulder Rotation (twist wrist out then in) (Right)
10 Push Presses with Shoulder Rotation (Left)