New classes starting Nov 2nd- sign up today!
M/T/W- 5:00pm & 6:00pm
TH- 6:00pm
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WOD
21 Front Squats 95/135M-75/105
42 Alternating Dumbbell Snatches 35/50 M25/40
800 Meter Run
15 Front Squats
30 Alternating Dumbbell Snatches
800 Meter Run
9 Front Squats
18 Alternating Dumbbell Snatches
800 Meter Run
GENERAL WARM-UP
Run Warmup
200 Meters Easy
30 Seconds
Single Dumbbell Deadlifts (Each Side)
Single Dumbbell Russian Swings (Each Side)
Single Dumbbell Strict Press (Each Side)
Single Dumbbell Goblet Squats
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
MOBILITY
Dumbbell Ankle Stretch: 45 Seconds Each Side
Dumbbell Goblet Squat Hold: 45 Seconds
WORKOUT VARIATIONS
HOME GYM
For Time:
21 Front Squats 35/50 M25/40
42 Alternating Dumbbell Snatches 35/50 M25/40
800 Meter Run
15 Front Squats
30 Alternating Dumbbell Snatches
800 Meter Run
9 Front Squats
18 Alternating Dumbbell Snatches
800 Meter Run
MODIFICATIONS
FRONT SQUATS
- Equal Reps Double Dumbbell Front Squats
- 2x Reps Dumbbell Goblet Squats
- 2x Reps Odd Object Front Squats
- 2x Wallballs
- 2x Jumping Air Squats
ALTERNATING DUMBBELL SNATCHES
- 1/2 Reps Barbell Power Snatches [Light]
- Equal Reps Odd Object Ground to Overhead
- Equal Reps Kettlebell Swings
- Equal Reps Slamballs
800 METER RUN
- 1,000 Meter Row
- 2,000 Meter Bike Erg
- 800 Meter Ski Erg
- 50/35 Calorie Assault or Echo Bike
- 80/60 Calorie Schwinn Bike
- 600 Meter Trueform or Air Runner
- 60 Shuttle Runs [10 Meters]
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Check out our outdoor and Zoom class schedule!
MONDAY
CONCRETE JUNGLE GYM- 5AM, 6AM, 7AM, 8AM
ZOOM- 9AM
CONCRETE JUNGLE GYM- 5:30PM
TUESDAY
CONCRETE JUNGLE GYM- 6AM, 7AM, 8AM
ZOOM- 9AM
CONCRETE JUNGLE GYM- 5:30PM
WEDNESDAY
CONCRETE JUNGLE GYM- 5AM, 6AM, 7AM, 8AM
ZOOM- 9AM
CONCRETE JUNGLE GYM- 5:30PM
THURSDAY
CONCRETE JUNGLE GYM- 6AM, 7AM, 8AM
ZOOM- 9AM
CONCRETE JUNGLE GYM- 5:30PM
FRIDAY
CONCRETE JUNGLE GYM- 5AM, 6AM, 7AM, 8AM
ZOOM- 9AM
SATURDAY
CONCRETE JUNGLE GYM- 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