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 Rack Lunge (8-8-8-8-8-8-8-8)
Take bar from ground. Perform 8 total reps each set, building in weight. Step forward today. Record best set.
Take 15 min on this.
6 Rounds for Time . . .
150 Speed Steps
6 Renegade Rows (50/35)
8/6 Strict Pull-Ups
Renegade Row = Row (L) + Push Up + Row (R)+ Push up = 1 Rep.
20 Min Cap.
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)