Announcements
Christmas Paartaaaay 12/17 – deets coming! This is pending enough folks can make it. See Mason’s post on the FB group or email us if you are in!
Cancellation window for 4:30 and 5:30pm classes has been moved to 1 hour before class instead of 2. All other classes are still at 2 hours, except the 6am which is still at 9pm the night before.
We are opening Saturday workouts up to the community! Bring a friend, associate, family member, you name it who might want to exercise with you! Workouts will be team based and lots of fun! We will continue these through the end of the year! Class caps will be waived to accommodate bigger groups. We will still need waivers completed, so if you do bring a guest, please arrive early or send us their email in advance.
Inversion Clinic Saturday, December 10 from 11am to 1pm
This class is for beginners to advanced and will focus on drills and hands on instruction to help you get and stay upside down!$30 for members, $50 for non. Venmo Amy at @Amy-Saltmarsh to secure your spot. Space limited to 20.
Holiday Hours
Christmas Eve – CLOSED
Christmas Day – CLOSED
Monday, 12/26 – CLOSED (observation for our hardworking staff!)
Monday, 1/2 – CLOSED(observation for our hardworking staff!)
CrossFit Salt De Terre – CrossFit
Warm-up
A. General
2 Rounds
60 Seconds Jump Rope
5 Scap Pull-Ups
5 Pendulum Swings
5 Kipping Pull-Ups
10 Scorpion Kicks
10 Pass Throughs with Jump Rope
B. Specific
All Athletes:
– Glide Swing Drill
https://youtu.be/rW7ZsKmUQKU
B. Specific Cnt’d
If you are proficient with strict pull-ups, try these, if not, spend 5 min finding correct bands and practicing good reps.
– Jumping Lat to Fly: https://youtu.be/N7PCrTw3TUA
– Jumping BMU: https://youtu.be/K8s-2O4Ck8A
After these drills, athletes will set up their stations for the BMU or modifications.
If you are proficient with bar muscle-ups, spend 5 min working chest to bar, hips to bar and sneak in a few bar muscle-ups.
Gymnastics
Metcon (Time)
For Time . . .
50 Plate to Overhead (45/25)
30 Bar Muscle-Ups
10 Min Cap.
L1:
15/10
30 Assisted Strict Pull Ups
L2:
25/15
30 Strict Pull-Ups
L3 & L4:
Rx
Metcon
Metcon (4 Rounds for time)
E3MOM x 4
100 Double-Unders
20 Front Rack Step-Ups (24/20) with 1 DB (50/35)
Sit-Ups with time remaining (active recovery, not max effort).
Score is time per round, not including sit-ups.
L1:
60 Single Unders
16 Front Rack Step-Ups @ Light Weight
L2:
E3MOM x 4
60 Double-Unders or 100 Single-Unders
35/25
L3 & 4:
Rx
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