Memorial Day Murph will be held Monday, May 30th. We will offer 2 large classes at 8 and 9am. If you haven’t tried this workout yet, it’s a CrossFit staple and a great way to test your current fitness level! Sign up via Wodify.
Bring a Friend Fridays are BACK for June! Friday workouts will be new to CrossFit friendly and partner or team style. If you have someone that wants to attend, please send us their email so we can send them the waiver. Class caps will be increased to accommodate all the friends 🙂 PS – did we mention that if your friend signs up for 3 months+ with us we will throw ya a $50 X Training gift card!? #perks
Join us for a BEACH WOD on Saturday, 6/18 at 11am at Atlantic Beach – see Facebook or ask a coach for details! No classes this day so if you want to workout, meet us there or perform the home Wod version. We will post a pot luck sign-up here and on Facebook closer to the date. We hope to see you there! Sig others, kids and even dogos welcome!
CrossFit Salt De Terre – CrossFit
Metcon (5 Rounds for reps)
5 Deadlifts @ 70%
Max Strict Handstand Push-Ups
Rest 2 mins
Take 15-20 min on this.
Score: Number of HSPU per round.
L1: Max Dumbbell Strict Press, Seated (10+ rd 1)
L2: Max Kipping or Reduced Range of Motion HSPU
L3 & L4: Rx
5 Rounds for Time . . .
15 Wall balls (20/14)
10 Box Jumps (30/24)
30 Double Unders
15 Min Cap.
L1: 14/10, Plate Jumps, 60 Singles
L2: 10 Wallballs, 24/20, 30 Speed Steps or 15 Double Under Attempts
Warm-up (No Measure)
4 Min EMOM
odd- Single or Double Unders
Even- 30 seconds “heel toe walk”
20 Crossover Good Mornings
10 Thoracic Rotations (per side)
5-4-3-2-1 Bow and Bend + Push-Ups
C. Wall Ball toss games
Pair up members and perform reps or time of:
– Forward tosses
– Overhead tosses
– Hip “under” tosses
– Let your imagination run wild!
* Focus on upper body presses and hinging
Metcon (No Measure)
Banded internal rotation
2 x 10/10
Banded external rotations
2 x 10/10