Announcements
August Class Schedule has been determined. Thank you for your feedback!
Monday – 6am, 8:30am, Noon, 4:30, 5:30, 6:30pm
Tuesday – 6am, 8:30am, Noon, 4:30, 5:30pm
Wednesday – 6am, 8:30am, Noon, 4:30, 5:30, 6:30pm
Thursday – 8:30am, Noon, 4:30, 5:30pm
Friday – 6am, 8:30am, Noon, 4:30, 5:30pm
Saturday – 9am and 10:15am
We will ensure classes end with 5 minutes for cleaning and transitioning.
Virtual classes and remote programming will continue for August. Classes will be streamed or led from home by Amy at Noon and 5:30pm daily.
CrossFit Salt De Terre – CrossFit
Accessory Work
Skills and Drills (5-5-5-5-5-5-5-5-5-5)
Time to work on those shortcomings!
Perform 1 set of whatever gymnastics related skill you prefer every minute, on the minute for 10 min. Be sure to make a note about the skill you choose!
Metcon
Metcon (AMRAP – Reps)
Tabata Couplets & Running
Min 0:00 to 4:00
8 Rounds (Alt Movements)
20s: Work; 10s: Rest
Calorie Row
Push-Ups
Min 4:00 to 8:00
450 M Run
Min 8:00 to 12:00
8 Rounds (Alt Movements)
20s: Work; 10s: Rest
Air Squats
Tuck Sit-Ups
Min 12:00 to 16:00
450 M Run
Min 16:00 to 20:00
8 Rounds (Alt Movements)
20s: Work; 10s: Rest
Plank Touches
Burpees
Min 20:00 to 24:00
450 M Run
Score = total reps in all tabatas
Warm-up
General Warm-Up 3 (with wallball) (No Measure)
Take a 2-3 min jog, then grab your odd object, kettlebell, dumbbell, or wallball and perform:
20 Twists (like a washer-machine)
10 Figure Eights (arms out straight, make an infinity sign)
10 Triceps Extensions (object behind head, extend arms straight)
10 Tipping Birds (put object overhead, then, lift one leg and keeping arms straight, tap object to toe then lift back overhead, reps are per side)
10 Med Ball Cleans
10 Trunk Twists (sit down, legs out straight, twist ball around back, per side)
10 Push-Ups (1 hand on ball, roll between sides, lower chest all the way to floor)
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