Nutrition Seminar Thursday, December 3rd at 6:30pm. No 6:30pm CrossFit Class that evening. Come meet Registered Dietitian and Sports Nutritionist, Kelsey Beckmann and learn how you can stick to your diet plans over the holidays. There will lots of time for Q&A, so come armed with questions!
The days before and after Thanksgiving have been historically slow, and we want to give our coaches some extra time with family, so this year our holiday schedule will be:
• No PM classes 11/25. 6am, 8:30am and Noon ONLY.
• CLOSED Thursday, 11/26 for Thanksgiving.
• 9am Class ONLY Friday, 11/27
• 9am Class ONLY, Saturday, 11/28
CrossFit Salt De Terre – CrossFit
Coming to a New Land (Time)
For Time . . .
Sail to America: 3000 M Row
Tramp through the forest to explore the land: 200 Walking Lunges
Climb turkey mountain: 200 Mountain Climbers (right + left = 1)
Quietly lie in wait for the turkeys: 200 Hollow Rocks
Get the turkeys! Are you a good (WB) shot: 200 Wall Balls (20/14)
You’re a terrible shot, pick vegetables instead: 100 DB Snatches (50/35)
Climb trees to pick apples for applesauce: 50 Bar MUs OR 100 Pull-Ups (1 MU = 2 pull)
Invite your friends over for dinner: 150 Burpees
1 person works
1 person in the team must be holding a static hold (hang from pull up bar, wall sit, plank hold – you can choose) You must stop working when/if person drops out of hold.
2 people rest
Be sure to wipe and any other shared equipment between transitions. If we see you sharing without cleaning, you will receive a 450 M TEAM Run penalty.
45 Min Cap.
General Warm-Up 2 (no equipment) (No Measure)
1 Min Jumping Jacks
20 Toy Soldiers (kick foot to opposite hand)
20 Tipping Birds
https://youtu.be/_y9qcqDO6JE (try to extend back leg straighter than seen in video)
20 Hawaiian Squats/ Hip Openers, Alternating
20 Air Squats