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
Front Squat (3-3-3-3-3-3-3-3-3-3)
Build to a heavy set of 3 in 8-10 sets. Take 20 min on this.
Metcon (AMRAP – Rounds and Reps)
18 Min AMRAP
6 Burpee Box Jump Overs
6 Bent Over Rows (95/75)
6 Front Rack Lunges (95/75)
Record rounds + reps as score.
Front Squat Warm-Up (No Measure)
20 Air Squats
10 Knee Pushes (knee on ground, hips open, push knee over toe, per side)
Hamstring Stretch on Floor (sit but back to heel) (20 sec per side)
10 Tuck Jumps
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, lower knee to ground then lift to top of lunge)
10 Sumo Squats
10 Narrow Stance Squats
10 Jumping Air Squats
Then, get a bar in a rack and perform . .
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!