Happy Holidays! Here is our Holiday Schedule:
Thursday, December 24th: 6, 7, 8 AM classes (no 9am zoom or 6pm class)
Friday, December 25th: No class. Enjoy the holiday!
Saturday, December 26th: 8, 9 AM
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Power Snatch
Heavy 3-Position Power Snatch
WOD
AMRAP 12:
3 Power Snatches 95/135M-75/105
15 Wallballs 14/20
GENERAL WARM-UP
30 Seconds Each
Active Samson
PVC Pass Throughs
Squats to Medicine Ball
Active Spidermans
PVC Overhead Squats
Medicine Ball Strict Press
Push-up to Down Dog
PVC Pass Throughs (More Narrow)
Medicine Ball Deadlifts
Inchworm to Push-up
PVC Overhead Squats (More Narrow)
Medicine Ball Slams
Overhead Squat Biased Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Snatch Grip Behind the Neck Presses
5 Snatch Grip Romanian Deadlifts
5 Overhead Squats
MOBILITY
Medicine Ball Thoracic Opener: 2 Minutes
Barbell Ankle Stretch: 2 Minutes
Squat Hold: 1 Minute
AFTER PARTY
3 RNDS
12 V-Ups
12 Tuck Ups
12 Hollow Rocks
WORKOUT VARIATIONS
HOME GYM
AMRAP 12:
12 Alternating Dumbell Snatches
12 Dumbbell Goblet Squats
MODIFICATIONS
POWER SNATCH
- 12 Alternating Single Dumbbell Power Snatches
WALLBALL
- 12 Single Dumbbell Goblet Squats
- 12 Single Arm Dumbbell Thrusters (6 Each)
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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 & 6PM
TUESDAY
CONCRETE JUNGLE GYM- 6AM, 7AM, 8AM
ZOOM- 9AM
CONCRETE JUNGLE GYM- 5 & 6PM
WEDNESDAY
CONCRETE JUNGLE GYM- 5AM, 6AM, 7AM, 8AM
ZOOM- 9AM
CONCRETE JUNGLE GYM- 5 & 6PM
THURSDAY
CONCRETE JUNGLE GYM- 6AM, 7AM, 8AM
ZOOM- 9AM
CONCRETE JUNGLE GYM- 6PM
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
