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Components
Low Five (Performance)
Low five (Fitness)
Settings
Location
(All)
Salus
Program
Date
Workout
CROSSFIT WOD - Salus
Class
(All)
CrossFit: 5:45 AM
CrossFit: 10:30 AM
CrossFit: 6:00 PM
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
15 (8/7)
Workout
CROSSFIT WOD
Reminders!
Sign up now for the 6 wk RESET Nutrition Challenge!
Adults:
https://www.crossfitsalus.com/foundation-nutrition/reset-nutrition-challenge/
Sign up the kids too! 2 wk Nutrition Challenge! Educate and empower them young!
Kids:
https://www.crossfitsalus.com/foundation-nutrition/game-on-healthy-kids-teens/
Nutrition challenge start Monday Jan 7th!
---------------------------------------------------------------
📢Coach lead warm up:
Low Five (Performance) (3 Rounds for reps)
In a 5:00 Window...
30/21 Calorie Row
21 Power Snatches (95/65)
Max Barbell-Facing Burpees
Rest 5:00
In a 5:00 Window...
30/21 Calorie Row
15 Power Snatches (115/80)
Max Barbell-Facing Burpees
Rest 5:00
In a 5:00 Window...
30/21 Calorie Row
9 Power Snatches (135/95)
Max Barbell-Facing Burpees
----------------------------------------------
Low five (Fitness) (3 Rounds for reps)
In a 5:00 Window...
25/15 Calorie Row
21 Power Snatches (65/35)
Max Burpees
Rest 5:00
In a 5:00 Window...
25/15 Calorie Row
15 Power Snatches (75/45)
Max Burpees
Rest 5:00
In a 5:00 Window...
25/15 Calorie Row
9 Power Snatches (85/50)
Max Burpees
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, January 04, 2019
Male Clients
1
Dan
Unkel
CrossFit: 10:30 AM
183 Total Reps
1
ERat
Burke
CrossFit: 5:45 AM
183 Total Reps
2
Private
CrossFit: 5:45 AM
167 Total Reps
3
Rob
Conrad
CrossFit: 5:45 AM
160 Total Reps
4
Shawn
Winters
CrossFit: 5:45 AM
157 Total Reps
Did 1rm 9x. Time for new 1rm🧐
5
Sean
Monga
CrossFit: 6:00 PM
156 Total Reps
6
Sal
Mannarino
CrossFit: 5:45 AM
180 Total Reps
clean; 64/59/57
7
Ken
Bramson
CrossFit: 10:30 AM
165 Total Reps
65#/75#/85#
Female Clients
1
Camilla
Gluckstein
CrossFit: 10:30 AM
156 Total Reps
16/15/17 BFB
2
Cassie
Karinja
CrossFit: 10:30 AM
139 Total Reps
3
Erin
Winters
CrossFit: 10:30 AM
183 Total Reps
PC @ snatch weight; 23/25/27 burpees
4
Angelisa
Weiner
CrossFit: 6:00 PM
157 Total Reps
45# 55# 65#
5
Julie
McGovern
CrossFit: 5:45 AM
151 Total Reps
6
Yvonne
Lambros
CrossFit: 10:30 AM
147 Total Reps
55#, 65#, 75#
7
Melissa
Regina
CrossFit: 10:30 AM
141 Total Reps
55#,65#, 75#
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