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
Back Squat (4-4-4-4-4-4-4-4-4-4-4)
50% x 4
60% x 4
70% x 4
75% x 4
80% x 4 (7 sets)
Take 20 min on this.
Metcon (AMRAP – Rounds)
18 Minute Alt EMOM
15/12 Calorie Row OR 200 M Sprint
15 Dumbbell Thrusters (35/25) *2 DB
15/10 Push Ups
*Use KB if DB unavailable
L1: 10/8 Cal, Light DB , 10/7 Assisted Push-Ups
L2 :10/8 Cal , 25/15, 10/7 Push-Ups
Score is total number of successful rounds/minutes completed.
Soccer Warm-Up (No Measure)
Head Outside and perform each movement down and back
Skip for Distance
Skip for Height
Broad Jump down, Run Back
Frog Jump down, Run Back
Duck Walk down, Run Back
Then proceed to movement specific warm-up.