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
Warm-up
A. General
3 sets
12 In and out squats
10 Squat clean wall balls
5 Dynamic push-ups
B. Mobility
Quadruped rear shoulder stretch
45 sec/side
https://youtu.be/eYovIztVZos
C. Specific
3 sets
7/7 Cossack squats
7 Glute Bridges + 7 Single Leg Glute Bridge/Side
3-5Clean & Jerks @ Ascending
Metcon
Metcon (Time)
SYNCHRO workout w/ Partner
15 Rounds for Time . . .
10 Air Squats
10 Hand Release Push-Ups
5 Clean and Jerks @ AHAP unbroken
Athletes must meet each other at the top of every rep.
TC: 30 min
Score: Time
L1:
10 Rounds
15 Air Squats
10 Hands Elevated Push-ups
5 Moderate Clean & Jerks
L2:
Lower rounds to 10
L3:
Rx
L4:
50-40-30-20-10
Air Squats
Hand Release Push-Ups
5 Clean and Jerks @ AHAP unbroken
Cal Bike
Metcon (Weight)
3 sets
12 Double KB RDL
rest 60 sec
30 sec Ring Gymnastic plank
Res 60 sec
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