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CROSSFIT WOD

May 23, 2018 Written by

CrossFit Salus – CrossFit View Public Whiteboard Coach lead warm up: (No Measure) —————————— Back Squat (60%x5,70%x3,75%x3,80%x2,85%x2,90%x1,95%x1,98%x1) Lift Every 2 min exactly for 20 min, finish with a new PR for 1 rep max. ———————————- Mini Mike (Performance) (Time) For time: (20 min time cap) 800m Run 50 Strict Pull ups 100 Push ups 150 Air Squats 800m Run (Reps can be partitioned)——————————- Mini Mike (Fitness) (Time) For time: (20 min time cap) 800m Run 50 Horizontal Pull ups 100 […]

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This is not a diet. It’s a new way of life.

May 22, 2018 Written by

It’s Not a Diet It’s time to take this ‘life’ thing a little more seriously … so that you don’t have to take it so seriously later on down the line. If you want to improve performance, health, energy & well being and even see improvements in body composition, it’s time to eat what nature intended for you to eat (at the right portions) and make healthy lifestyle decisions. Learn how in RISE UP Summer Nutrition Challenge. This is not […]

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CROSSFIT WOD

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CrossFit Salus – CrossFit View Public Whiteboard Coach lead warm up: (No Measure) —————————— Bench Press (60%x5,70%x3,75%x3,80%x2,85%x2,90%x1,95%x1,98%x1) Lift Every 2 min exactly for 20 min, finish with a new PR for 1 rep max. ———————————- Bench Press (60%x5,70%x3,75%x3,80%x2,85%x2,90%x1,95%x1,98%x1) Lift Every 2 min exactly for 20 min, finish with a new PR for 1 rep max. ———————————- Tiger stripes (Performance) (Time) 3 Rounds for time: 10 Power Clean and Jerks (135/95) 400m Run—————————- Tiger Stripes (Fitness) (Time) 3 Rounds for time: […]

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RISE UP Summer Nutrition Challenge 2018

May 21, 2018 Written by

What is the 21-Day “RISE UP” Summer Nutrition Challenge? Kick off summer with our RISE UP Summer Nutrition Challenge! Rise up to the challenge and get your goals back on track. With nutrition as our foundation, we’ll also dig into your hydration, exercise, mobility, sleep, goals and motivation. Because, when you have all these elements working together, you’ll experience positive changes with your performance, recovery, energy, body composition and more! When is the Summer 2018 RISE UP Summer Nutrition Challenge? […]

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CROSSFIT WOD

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CrossFit Salus – CrossFit View Public Whiteboard Coach lead warm up: (No Measure) ———————————– Snatch Pull + Snatch + OHS (Start at 50% of max Snatch Increasing) 1 + 1 + 1 of the complex Every 2 min for 6 sets (12 min) ————————————— Killer B’s (Performance) (4 Rounds for calories) AMRAP 3 min: 21 Lateral Barbell Burpees 21 Overhead Squats (75/55) Max Calorie Bike or Row rest 3 minutes AMRAP 3 min: 18 Lateral Barbell Burpees 18 Overhead Squats […]

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CROSSFIT WOD

May 19, 2018 Written by

CrossFit Salus – CrossFit View Public Whiteboard Coach lead warm up: (No Measure) Mixed bag (Team of 3, Performance) (Time) In Teams of 3, with a 25 min time cap: 400 Meter weighted Run, 100 Deadlifts 400 Meter weighted Run, 80 Hang Power Cleans 400 Meter weighted Run, 60 Front Squats 400 Meter weighted Run, 40 Push Jerks 400 Meter weighted Run, 20 Clusters Dumbbell Rx – 50/35# Barbell Rx – 155/105# On the running, the entire team runs together, […]

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CROSSFIT WOD

May 18, 2018 Written by

CrossFit Salus – CrossFit View Public Whiteboard Coach lead warm up: (No Measure) Metcon (AMRAP – Reps) Alternating EMOM for 16 minutes: 0:00 – 6 Strict Toes to bar 01:00 – 12 V ups——————————————- Shipmate (Performance) (AMRAP – Rounds and Reps) AMRAP in 20 min: 200 Meter Run 20/14 Calorie Row 2 Rounds of “Strict Cindy” 1 Round of “Strict Cindy” = 5 Strict Pull-Ups, 10 Pushups, 15 Air Squats. (200m Run = 1 rep)————————————— Shipmate (Fitness) (AMRAP – Rounds […]

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Train Smarter. Not Harder: Time to Think About Shoulder Health

May 17, 2018 Written by

Time to Start Doing Something About Your Shoulder Health It can be tempting to skip out on the right warm-up because it’s a “I’m not sore today” or “we’re starting our light” kind of day. Those excuses couldn’t be further from the truth. If you want to maximize shoulder health and prevent injury, you have to spend time preparing your body- every day. Shoulder health is about training smarter…not harder. Train Smart As the most mobile joint in your body […]

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CROSSFIT WOD

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CrossFit Salus – CrossFit View Public Whiteboard Coach lead warm up: (No Measure) —————————— Deadlift (75%x5, 85%x3, 95%x1 or more) All sets should be touch and go, 20 Min to complete and finish with 60 Strict Pull Ups (if you own a weight vest wear it for Pull ups) ———————————- Meat Paws (Performance) (Time) 4 Rounds for time: 21/15 Calorie Bike or Row 15 Toes to Bar 9 Hang Power Snatch (95/65)———————————– Meat paws (Fitness) (Time) 4 Rounds for time: […]

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RISE UP Nutrition Challenge Coming Soon

May 16, 2018 Written by

What is the 21-Day “RISE UP” Foundation Nutrition Challenge all about? Kick off summer with our RISE UP Foundation Nutrition Challenge! Rise up to the challenge and get your goals back on track. With nutrition as our foundation, we’ll also dig into your hydration, exercise, mobility, sleep, personal improvement and motivation. Because, when you have all these elements working together, you’ll experience positive changes with your performance, recovery, energy, body composition and more! When Does it Start and End? June […]

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