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. Game/Fun warm up
Med ball mailman
https://youtu.be/eUK5UIN2XsY
B. Mobility
Half kneeling hip flexor stretch
5/5 reps @ 7 sec hold- Glute contraction
https://www.youtube.com/watch?v=Hmec1bQBQOE
C. Activation
3 Sets
6 Alt Lunging Wall Balls (pass to a partner)
3 RDLs, 3 Bent Over Rows, 3 Deadlifts
1 Burpee Box Jump Over
Metcon
Team WOD (Time)
In Teams of 3, Perform for Time . .
Teammate 1 performs 8 Burpee Box Jump Overs while the teammate 2 is working on the Wall Balls, Deadlifts and Rows. Teammate 3 cycles in to BBJO when teammate 1 is done and Teammate 2 goes to rest.
60-50-40-30-20
Wallballs
Deadlifts (155/105)
Ring Rows
36 Min Cap.
L1:
6-8 burpees
Reduce reps to 30-25-20-15-10
L2:
6 BBJO
14/10
L3 & 4:
Rx
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