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
Chest and Shoulder Press Warm-Up (No Measure)
200 M Run
Then, grab (2) 2.5 or 5# plates and perform . . .
10 Arm Circles forward
10 Arm Circles backward
Switch arms
10 Arm Circles forward
10 Arm Circles backward
10 Flys with 2 second contraction at top
10 Push-Backs
Then, grab a band and performs . . .
10 Pass Throughs
10 Scapular Retractions
10 Face Pulls
10 Chest Pulls
10 Pulls to Belly Button
10 Delt Rotations (palms up, arms bent with elbows pinched at ribs, rotate shoulders open, pull scaps together in back)
Then . . .
Shoulder/Chest Stretch (lay on belly, arm out at shoulder height, twist toward it, hold 20 sec per side)
10 Scap Push-Ups
5 Dive Bomber Push-Ups
5 Pause Push-Ups
5 Pike Push-Ups
Weightlifting
Metcon
Bench Press (6 x 6 @RPE 7/10
Rest exactly 90 seconds between sets
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Take 2-3 warm-up sets to find your working weight. Then take your 6 working sets all at the same weight.
15 Min Cap.
Score = Weight.
Metcon (Time)
4 Rounds for Time . . .
500 M Run (big loop)
20 Push -Ups
20 DB Step-Ups 1 x (50/35)(24/20)
60 Sec Elbow Plank
24 Min Cap.
Scaling Options
L1:
200 M Run
Hands Elevated Push-Ups
BW Step-Ups
30 Sec Straight Arm Plank
L2:
35/25
L3 & L4
Rx
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