Announcements
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
Pull-Up Warm Up (No Measure)
1 Min Jumping Jacks
10 Arm Circles Forward (right then left)
10 Arm Circles Backwards (right then left)
30 Sec Chest Stretch
10 Hugs
Foam Roll Lats – 1 min per side
10 W Raises w 2 sec Pause at Contraction
Lacrosse Ball Lats – 1 min per side
10 Forward Shoulder Rolls
10 Backward Shoulder Rolls
Lacrosse Ball Traps – 1 min per side
Shoulder Stretch – arm across chest (20 sec per side)
Lacrosse Ball Teres/Lats on Wall – 10 reaches up, 10 punches out
10 Scap Pull-Ups
10 Pendulum Swings
10 Bow and Bend with Reach to Opposite Foot
Proceed to your skills session!
Gymnastics
Metcon (AMRAP – Reps)
16 Min EMOM
Min 1: 12 Calorie Row
Min 2: 45 Sec Max Russian KBS (53/35)
Min 3: Max Pull-Ups
Min 4: Rest
Score is total KBS + Pull-Ups.
Heat 2 starts at 1:00.
L1:
45 sec Row, Light KBS, Ring Rows
L2:
25/35, Assisted Pull-Ups
L3:
Rx
L4:
70/53, C2B
Skills and Drills (20 Min EOMOM perform 30 sec to 1 min work on the pulling related skill of your choice. )
Time to work on those shortcomings!
Options include:
Row Variations
Pull-Up Variations
Muscle-Up Variations
Rope Climb Variations
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