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
Clean and Jerk Bodyweight (No Equipment) (No Measure)
10-15 reps each, unless otherwise noted
Wrist circles
Elbow circles
Hugs
Over and Backs (like ys but with bent arms at top)
Freestyle Bounce (one arm up, one arm down, thumbs back)
Arm Circles (big, forward and back)
Trunk Rotations (dish washer, shift on feet)
Hip Circles (both directions)
Bow and Bend (reach between legs, lean back at top)
Knee Circles (both ways)
Toy Soldiers
Squatting Ankle stretch (3, 30 sec holds, push toward toes)
Russian Baby Maker (squat, elbows inside knees, push knees out) 3 x 30 sec
Squat stands
Proceed to clean warm up next . . .
3 lift offs
3 knee passes
3 shrugs
3 high pulls
3 muscle cleans
3 power cleans
3 front squats
3 squat cleans
Weightlifting
Metcon (Weight)
Work Up to a Heavy Complex for the Day
3 Cleans
3 Front Squat
Take 15 min on this. Aim for 6-8 sets, building each time.
Metcon
Metcon (Time)
5 Rounds for Time . . .
15 Power Snatch (95/65)
5 Bar Muscle-ups
Rest 1 Min
20 Min Cap.
L1: 45/35, Ring Rows
L2: 75/55, 5 Strict Pull-Ups
L3: Rx
L4: Ring Muscle-Ups
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