Announcements
HOLIDAY SCHEDULE/MEMORIAL DAY MURPH
On Monday May 29th, Memorial Daythere will be two heats for Murph.
HEAT 1
8:00 A.M.
HEAT 2
9:15 A.M.
All other classes will be canceled for 5/29so if you want to get your sweat on, plan to spend the morning with us! We will offer a short rundown of the workout, then jump right into it so please ARRIVE EARLY and get warmed up! We will not be leading a group warm-up but you can use the gym and outside space to warm up on your own.
Class times are open for sign-ups NOW!Space is limited. Let’s give it our best and put the work in! Modifications will be offered for folks that need them 🙂
Pool Socialat Jon Haney’s House (1038 Chandler Oaks Dr., Jacksonville, FL), 12-3pm, to follow. This will be a potluck event, so please bring something to the par-tay!! Sign up link is here:https://www.PerfectPotluck.com/HVWZ9196
RSVP here so we can plan appropriately.If you do not have facebook, please email Mason at [email protected] and let him know if you plan to attend!
In other news, we are debating a few New Class Times for summer and will have more info on those soon!
CrossFit Salt De Terre – CrossFit
Warm-up
A. General
60 seconds jump rope
5 Push-Ups
60 seconds jump rope
5 Push-Ups
B. Mobility
10 Banded Pass throughs
10 Face Pulls
10 Chest Pulls
10 Front Raises
C. Activation
25′ Banded Monster Walk
6/6 Revers Lunges
12 Paused glute bridges
Banded Monster walk: https://youtu.be/8SSYSlpOqrM
Weightlifting
DB Bench Press (Weight)
E3MOM x 5
10 One Arm DB Bench Press @ AHAP
10 DB Bent over Rows @ AHAP
TC: 15minutes
Metcon
Metcon (Time)
7 rounds for time
3 Deadlifts(185/135)
30 Double-unders
3 HSPU
TC: 15 Minutes
Score: Time
Scaling Options
L1:
3 Deadlifts @ light
50 Single-unders
5 bench or box dips
L2:
3 Deadlifts (155/105)
20 double-unders or 30 seconds of DU attempts
5 Pike Push-Ups
L3:
Rx
L4:
(225/175)
Leave a Reply