All of our outdoor CrossFit classes are also Zoom classes. Schedule and link below!

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WOD

AMRAP 15:
12 Box Jump Overs 20/24
12 Deadlifts 105/155 M- 80/115
9 Bar-Facing Burpees
9 Hang Power Cleans
6 Strict Pull-ups/6 BOR
6 Push Jerks

GENERAL WARM-UP

30 Seconds Each

Box Step-ups
Active Samson
Push-up to Down Down Dog
Active Spidermans
Shoulders Taps
Glute Bridges
Single Leg Glute Bridges (Each Side)
Glute Bridge Walkouts

Barbell Warmup

5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats

 

MOBILITY

Child’s Pose on Box: 1 Minute

Front Rack Stretch: 1 Minute

Forearms Stretch on Box: 1 Minute

Kneeling Hamstring Stretch: 1 Minute Each Side

 

AFTER PARTY

50 Back Rack Reverse Lunge to Step Up or to Knee Up

Partitioned in any way

WORKOUT VARIATIONS

HOME GYM

AMRAP 15:
21 Dumbbell Facing Burpees
15 Double Dumbbell Deadlifts
12 Double Dumbbell Hang Power Cleans
9 Double Dumbbell Push Jerks

MODIFICATIONS

DEADLIFTS

  • Double Dumbbell Deadlifts
  • Single Dumbbell Deadlifts
  • Odd Object Deadlifts
  • Kettlebell Deadlifts

HANG POWER CLEANS

  • Double Dumbbell Hang Power Cleans
  • Single Dumbbell Hang Power Cleans
  • Odd Object Power Cleans
  • Russian Kettlebell Swings

PUSH JERKS

  • Double Dumbbell Push Jerks
  • Single Dumbbell Push Jerks
  • Odd Object Shoulder to Overhead
  • Full Kettlebell Swings

BOX JUMP OVERS

  • Lateral Hops Over Barbell (2x Reps)
  • Line Hops (2x Reps)
  • Box Step-ups
  • Double Unders (3x Reps)
  • Single Unders (5x Reps)
  • Jumping Lunges (2x Reps)
  • Reverse Lunges (2x Reps)

BAR-FACING BURPEES

  • Dumbbell Facing Burpees
  • Regular Burpees

STRICT PULL-UPS/BOR

  • Reduce Reps
  • Banded Strict Pull-ups
  • Ring Rows
  • Inverted Bar Rows
  • Renegade Rows (Equal Reps)
  • Dumbbell Rows From Plank Position (Equal Reps Each Side)
  • Barbell Bent Over Rows
  • Double Dumbbell Bent Over Rows (2x Reps)
  • Single Dumbbell Bent Over Rows (2x Reps Each Side)
  • Odd Object Bent Over Rows (2x Reps)

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All outdoor classes are also available via Zoom!

MONDAY

Outdoor & Zoom- 5, 6, 7 & 8AM

Zoom Only- 9AM

Outdoor & Zoom – 5 & 6PM

 

TUESDAY

Outdoor & Zoom- 6, 7 & 8AM

Zoom Only- 9AM

Outdoor & Zoom – 5 & 6PM

 

WEDNESDAY

Outdoor & Zoom-  5, 6, 7 & 8AM

Zoom Only- 9AM

Outdoor & Zoom – 5 & 6PM

 

THURSDAY

Outdoor & Zoom- 6, 7 & 8AM

Zoom Only- 9AM

Outdoor & Zoom – 6PM

 

FRIDAY

Outdoor & Zoom- 6, 7 & 8AM

Zoom Only- 9AM

 

SATURDAY

Outdoor & Zoom- 8 & 9AM

Register for Concrete Jungle Gym-: https://www.wellnessliving.com/schedule/tamcrossfit?id_class_tab=1&k_class=219783&k_class_tab=24782

 

Log in for ZOOM- Meeting Password- 214698 https://zoom.us

/j/5520039138?pwd=aktmemhqTEFWdXBVakloQktSUHBHdz09