CrossFit Salt

HERE’S AN EXCERPT FROM Dr. Lon Kilgore and Mark Rippetoe on weightlifting shoes

“Ever thought about the shoes that you wear to the gym? Of course you have. You’ve actually spent some time thinking about which shoes to wear, and you probably have a pair designated as your ‘gym shoes’. How did those shoes earn that illustrious title and serve such a noble purpose? Suitability for the task? Performance enhancement? Safety? Not usually. Comfort and looks seem to be the main criteria associated with gym shoe choice. This is a problem if your training includes any free weights at all…”

Would like to start a little early today. Hours will be 3:00 – 5:00 P.M..

Good Job today! Prowler Intro, Elizabeth (21-15-9) Cleans and Ring Dips. Push Press and GHD sit ups. Would like to start a little early on Monday. Let us know. Have a safe Holiday.

Warm Up – PVC , Shoulder Press 5×5 and Bench Press. WOD Row 250m 25 Push Ups AMRAP 15mins. A departure CFT  for the  gentlemen leaving for Beltsville. Great Job Guys! Good Luck and Stay Safe.

Back Squat 5×5 and Over Head Squat with Burpees, 21-15-9. Good Job.

Great Job! Fran, Hero WOD and Wall Walks with Box Jumps. I thought I found a tire no one could flip, Mr. Fields you proved me wrong. Ladies and Gentlemen you don’t see this very often a 900# tire flip. Enjoy.

A lot of strong lifts tonight.I would like to welcome the new guys to the family. We look forward to making you real strong!

2MU’S/ 4HSPU’S and 8 KB’s. AMRAP 20mins.

D/L’s and KB therapy: WOD Lynn.

Just a reminder, new days of operation, Monday, Wednesday 5:00-7:00 p.m. and Saturday will remain the same 10:00-2:00 p.m..