The 2021 CrossFit Open is coming, join in the 3 weeks of fun by registering at https://games.crossfit.com/
We will hold officially judged workouts on Friday’s at 5pm and Sunday’s at 10am starting on March 12th.
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Barbell Cycling
On the 1:30 x 6 Sets:
9 Deadlifts
6 Hang Power Cleans
3 Push Jerks
“WOD”
For Time:
30 Burpee Box Jump Overs 20/24
30 Power Clean & Jerks 105/155 M80/115
30 Burpee Box Jump Overs
GENERAL WARM-UP
30 Seconds Each
Active Samson
Active Spidermans
Push-up to Down Dog
Box Step-ups
Mountain Climbers
Jumping Jacks
Sprawls
Low Box Jumps (Step Down)
Slow Burpees
Workout Height Box Jumps (Step Down)
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
AFTER PARTY
50 Weighted Walking Lunges
WORKOUT VARIATIONS
HOME GYM
For Time:
30 Bar-Facing Burpees
30 Double Dumbbell Power Clean & Jerks
30 Bar-Facing Burpees
MODIFICATIONS
BURPEE BOX JUMP OVERS
- Burpee To Target
- Bar Facing Burpees
- Burpees Over A Rower
- Burpees Over A Dumbbell
POWER CLEAN AND JERKS
- Reduce Weight
- Double Dumbbell
- Alternating Single Dumbbell
- Odd Object Ground To Overhead
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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
