Accountability Buddies Program starts 1/9! Your coaches will be texting you a weekly motivational message to help you stay on track with your gym goals as well as connect with other members 🙂 Be on the lookout for a message from Coach Becca, Coach Darnell, Coach Kyle, Coach Jeff, Coach Meredith, or Coach Philip on Monday!
Community Saturdays continue! Bring a friend to any Saturday workout so they can partake in a fun partner WOD with us! Any friends that sign up that day will receive 25% off their first month’s membership!
Valentine’s Day Massacre Competition at Black Hive West- We have a LOT of teams signed up for this and would love to see you out to cheer them on. Comp runs Saturday, 2/4 from 8am to 5pm and heat times are TBD. We will update the facebook page as more info is available. Wear your favorite Shirt and come ready to lay down the hype!
Vday Promo – 2 for 1 Membership for Couples! 2 for 1 pricing will apply to first 3 months. Must commit to 6 months to receive the promo. Tell your friends! Members receive $20 toward gym merch for every friend they refer. Couples count as 1.
CF Open Plans TBD – stay tuned we will have answers in the next week or so!
Goal setting sessions continue through end of January. Sign up and chat with a coach!
CrossFit Salt De Terre – CrossFit
2 Rounds . . .
2 Min Row
10/side Lying Clam Shell
10 Alternating Cossack Squats
Goblet squat hold + shift
3 x 10 seconds stretch/ankle. Stand up for 5-10 seconds before the next set
6 Tempo back squats @30-50% (4.1.X.1)
20 Sec Butt Kicks
20 Sec High Knees
6 tempo back squats @ 60% (3sec down)
1 Min Samson Stretch
1 Min Reverse Lunge with Twist
Back Squat (Back Squat
50% x 10
60% x 5
70% x 3
75% x 3
80% x 3
85% x 3
90% x Max Effort Reps (3 sets/attempts)
Take 20 min on this.
10 Rounds for Time . . . (Follow the Leader)
8 Front Squats (135/95)
15/12 Cal Row
20 Min Cap.
8 DB Push Press 25/15
8 Front Squats (75/55)or empty bar
10/8 Cal Row
8 Piked HSPU
8 Front Squats (115/75)
15/12 Cal Row