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
Shoulder Warm-Up (Banded) (No Measure)
10-15 Reps Each
Face Pulls
Chest Pulls
Belly Button Pulls
Diagonal Pulls
Pass Throughs
Tricep Extensions
External and Internal Rotations
5 Reps Each
Scap Push-Up
Dive-Bomber Push-Up
Pause Push-Up
Weightlifting
Metcon
Shoulder Press (50% x 2
60% x 2
70% x 2
75% x 2
80% x 2
85% x 2
90% x 2
??? x 2
??? x 2
??? x 2
)
Take 15-20 min to build to a 2 RM shoulder press.
Metcon (AMRAP – Rounds and Reps)
18 Min Partner AMRAP
6 Shoulder to Overhead (135/95)
6 Power Cleans
36 Double-Unders
While partner 1 performs the movements above, partner 2 rows for calories.
Score is rounds + reps & calories rowed.
L1:
Light Bar
72 Single-Unders
L2:
95/65
24 Double-Unders or Attempts
L3 & 4:
Rx
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