Announcements
Christmas Paartaaaay will be moved to post New YearS! Stay tuned for details.
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Inversion Clinic THIS Saturday, December 10 from 11am to 1pm – We still have lots of room in this!
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.
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Christmas Giveback Opportunity
We are teaming up with the Sulzbacher Center to help with their holiday wish list – they are currently seeking:
- Stockings
- Stocking stuffers
- Grocery store gift cards
- Snacks
- Travel sized hygiene items
If you’d like to make a donation, please place it under the tree in the corner of the gym no later than 12/21 so we can get these items delivered to the center. The gym will match whatever is donated, so if you are able, please do participate and help us make the holidays a bit happier for those less fortunate.
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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.
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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
Snatch Warm-Up 1 (No Measure)
Smash on Foam Roller, bar above head (3, 1 min holds, moving roller down back)
Between each hold, roll back x 10, then lats x 10, then crunches on roller (hands behind head, roller on shoulder blades, crunch up then lower and try to touch elbows to ground, pushing chest up to ceiling)
Put foam roller to side, lay on back, reach to bar, 20 leg twists
Roll over onto stomach, 20 scorpion kicks
Sit Up, go on all 4s, thread the needle, 10x per side
Then move foot into lunge position, hold 30 pushing back hip down and knee out, then push knee in and out 10x, then shift hips over back ankle and stretch hamstring, hold 30, repeat on other side
Next, have athletes grab barbell and perform snatch warm-up or OHS warm up depending on day. For OHS . . .
5 Behind Neck Presses
5 Back Squats
5 Sots Presses (https://www.youtube.com/watch?v=eJ9MLnNV6FY)
5 Overhead Squats
5 Behind Neck Split Jerks
5 Overhead Squats
Weightlifting
Metcon (Time)
*** These are squat snatches or split snatches, no powers.
Snatch @ 135/95
1 Rep every 7 seconds for 30 reps
10 Min Cap.
L1:
1 Rep every 20 seconds for 20 reps, can power.
L2:
115/75
L3 & L4:
Rx
Metcon (Time)
For Time . . .
15 Power Snatches (115/75)
10 Bar Muscle-Ups
30 Box Jump Overs (24/20)
10 Power Snatches(135/95)
20 Chest to Bar Pull-Ups
30 Box Jump Overs (24/20)
5 Power Snatches(155/105)
40 Toes to Bar
30 Box Jump Overs (24/20)
18 Min Cap.
L1:
15 Power Snatches(45/35)
15 Assisted Pull Ups
15 Box Jump 20″/Plate
10 Power Snatches @65/45
30 Ring Rows
15 Box Jump 20″/Plate
5 Power Snatches @75/55
30 Hanging Knee Raise
15 Box Jump 20″/Plate
L2:
15 Power Snatches (75/55)
10 Strict Pull-Ups
30 Box Jump Overs (24/20)
10 Power Snatches (95/65)
20 Pull-Ups
30 Box Jump Overs
5 Power Snatches (115/75)
40 Toes to Eye Level
30 Box Jump Overs
L3:
Rx
L4:
15 Power Snatches (135/95)
15 Bar Muscle-Ups
30 Box Jump Overs
10 Power Snatches (155/105)
45 CTB
30 Box Jump Overs
5 Power Snatches (185/135)
60 TTB
30 Box Jump Overs
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