Announcements
No barbell club till December – sorry! We are going to revamp this program offering and come back with something better!
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.
Holiday Hours
Thanksgiving, 11/24 – 9am Team Workout, all other classes cancelled
Black Friday, 11/25 – 9 and 10am, all other classes cancelled
Saturday, 11/26 – Normal schedule resumes
Inversion Clinic Saturday, December 10 from 11am to 1pm. $30 for members. Message us to sign up!
CrossFit Salt De Terre – CrossFit
Partner Wall Ball Warm-Up (No Measure)
Grab a partner and 1 Wall Ball and perform a 400 M Run
When you return:
20 Chest Passes
20 Behind the Head Passes (like a throw in)
20 Sideways Passes (10 per direction)
20 Squat + Toss (like a wall ball)
20 Push-Up with Hand on Wall Ball/Plank (alt every rep)
Metcon
Black Friday (Time)
Partner WOD for Time . . .
200 Box Jump Overs (24/20)
150 Wall Balls (20/14)
100 Ground-to-Overheads (100/70)
75 Burpees over Bar
50 Pull-Ups
Partition as desired.
Buy-In/Cash-Out: 25-foot Handstand Walk (each)
L1:
Buy-In/Cash-Out: 50-foot Wheelbarrow Walk (each)
For Time (with a Partner)
150 Box Step-Ups (24/20)
100 Wallballs (20/14)
75 Ground-to-Overheads (75/55)
50 Burpees
25 Ring Rows
L2:
Buy-In/Cash-Out: 5 Wall Walks (each)
150 Box Jump Overs (24/20)
100 Wallballs (20/14)
75 Ground-to-Overheads (100/70)
50 Burpees over Bar
25 Pull-Ups
L3:
Rx
L4:
200 Box Jump Overs (24/20)
150 Wall Balls (20/14)
100 Ground-to-Overheads (135/95)
75 Bar Facing Burpees
50 Chest to Bar Pull-Ups
40 Min Cap.
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