Announcements
Christmas Paartaaaay will be moved to post New YearS! Stay tuned for details.
.
.
.
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.
.
.
.
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.
.
.
.
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
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
Warm-up
A. General
3 Rounds
100 MRun @ Easy
10 Muscle Snatches
10 Scorpion Kicks, Alt
B. Mobility
World Greatest Stretch
2 sets of 10-15 rep/side
https://www.youtube.com/watch?v=-CiWQ2IvY34
C. Specific
1-2 Sets of:
3-4 Box Rope clamp progression / 3 Jump + clamp
30 seconds Tall Kneeling Front Rack Hold with 1 DB
Then
1 Lay to Standing RC / 1-2 Rope climbs
25’ Front Rack Carry (length of rig)
Gymnastics
Metcon (Time)
3 Sets for Time . . .
3 Rope Climbs or Max Unbroken Strict Chin-ups
50 M Front Rack Carry 2x (50/35) *** Please do NOT put rubber dumbbells in road, place on grey mat or mats outside
200 M Recovery Run
15 Min Cap.
Score = Slowest Set.
L1:
3 Up-Downs or Assisted Chin-Ups
Light Front Rack Carry
L2:
1 Rope climb or Max strict Chin-ups
35/25
L3:
Rx
L4:
4 Sets
3 Rope climb or Max strict Chin-ups
50 M Front Rack Carry w KBs @ 2 x (70/53)
60 SecRecovery Cal Bike
Metcon
Metcon (AMRAP – Reps)
3 x
4 Min AMRAP
10 Power Snatches (95/65)
10 Bar Facing Burpees
Rest 2 between each AMRAP. Pick-Up where you left off.
Score =Total Rounds + Reps
L1:
7 Power Snatches @45/35
7 Burpees
L2:
75/55
L3:
Rx
L4:
12 Cal Assault Bike
10 Power Snatch @95/65
8 Bar Facing Burpees
Rest 2 between each AMRAP
Leave a Reply