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
CrossFit Salt De Terre – CrossFit
Jump Rope Warm-Up (No Measure)
30 Sec Singles
30 Sec Straddle Jumps (open and close legs while performing Singles)
1 Min Reverse Lunges
30 Sec Speed Steps
30 Sec Hip Twists (twist hips side to side while performing Singles)
1 Min Jumping Squats w Twist (jump and land facing right, then jump back to center, then jump and land facing left)
30 Sec Single Leg Jumps (15 seconds per leg)
30 Sec Butt Kicks
1 Min Perfect Stretch
1 Min Bow and Bend + Walk Out + Push Up
20 Pass Throughs with Jump Rope
20 Overhead Squats
Metcon
Metcon (Time)
Team WOD
In Teams of 3, Partition as Desired. One partner must always be holding a plate (45/25) overhead while other partner(s) are working.
5 Rounds for Time . . .
30 Chest to Bar Pull-Ups
90 Double-Unders
60 Wallballs (20/14)
30 Toes to Bar
90 Double-Unders
36 Min Cap.
L1:
Jumping Pull-Ups, Single-Unders, 14/10, Hanging Knee Raises
L2:
Pull-Ups, Double-Unders or 45 Attempts, Toes to Eye Level
L3 & 4:
Rx
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