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
Warm-up
A. General
2 sets
30sec Bike/Row/Ski/100m Run
5 btn press
10 Banded pull aparts
B. Mobility
Banded wall slides
7-10 reps slow and controlled
C. Specific
2 sets
7 Tall kneeling Banded Angels
5 x 1 1/2 press
Weightlifting
A: Shoulder Press (5×5 @ ascending to heavy from 60%
)
TC: 15 min
Score: Weight
Scaling Options
Beginner
5×5 @ ascending
Intermediate
As Written
Perform
N/A
Conditioning
B: Metcon (5 Rounds for calories)
Row
5 rounds
1 min @RPE 9
1 min @Sandbag Hold*
*RPE 5-7 weight
4mins rest
3 rounds:
200m @RPE 5
200m @RPE 10
TC: 18 min
Score: Max cals
Beginner
3 rounds:
150m @RPE 5
150m @RPE 10
Intermediate
As Written
Perform
N/A
Extra Accessory
Metcon (Checkmark)
Side plank + lateral raise
3 x 12/side
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