Announcements
Christmas Paartaaaay 12/17 – deets coming! This is pending enough folks can make it. See Mason’s post on the FB group or email us if you are in!
Cancellation window for 4:30 and 5:30pm classes has been moved to 1 hour before class instead of 2. All other classes are still at 2 hours, except the 6am which is still at 9pm the night before.
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.
Inversion Clinic Saturday, December 10 from 11am to 1pm
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.
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
2 sets
30 Sec Jumping Jacks
30 Sec Crossover Good Mornings
30 Sec Bow and Bends
30 Sec Air Squats
60 Sec Sampson Stretch
60 Sec Burpees
B. Mobility
Glute Stretch on Floor/Wall
C. Specific
5 Tempo Back Squats with Barbell at 33X1
5 Back Squats
5 Jumping Squats
Weightlifting
Back Squat (5 sets of 12-15 Reps, Building
Immediately after each set perform 5jumping goblet squats at 25% BW (use KB). )
Take 20 min on this. Like yesterday, reps 10-15 should be very hard! Record heaviest set of at least 12 reps as your score.
Metcon
Metcon (Time)
6 Rounds for Time . . .
200 M
20 American KB Swings (53/35)
18 Min Cap.
L1:
Russian KBS
L2:
35/25
L3:
Rx
L4:
20/16 Cal Bike
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