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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5 Rounds For Time:
200 M Weighted Run- Use MB or DB or Bumper Plate
10 DB Plank Rows 35/50 M25/40
Directly Into…
5 Rounds:
10 Power Cleans65/95 M-55/85
10 Push Jerks 65/95 M-55/85
GENERAL WARM-UP
Run & Bodyweight
1 Minute Easy Run
30 Seconds Glute Bridges
30 Seconds Hollow Hold
45 Seconds Moderate Run
30 Seconds Single Leg Glute Bridge (Right)
30 Seconds Single Leg Glute Bridge (Left)
30 Seconds Faster Run
30 Seconds Arch Hold
30 Seconds Push-up to Down Dog
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
MOBILITY
Banded Lat Stretch: 45 Seconds Each Side
Banded Hamstring Stretch: 45 Seconds Each Side
Banded Cross Body Stretch: 45 Seconds Each Side
AFTER PARTY
2 RNDS
10 Jumping Split Lunges (L)
10 Jumping Split Lunges (R)
immediately into
10 Jumping Lunges- Alternating L&R
WORKOUT VARIATIONS
HOME GYM
5 Rounds For Time:
200 M Weighted Run- Use MB or DB or Bumper Plate
10 DB Plank Rows 35/50 M25/40
Directly Into…
5 Rounds:
10 DB Power Cleans 35/50 M25/40
10 DB Push Jerks 35/50 M25/40
MODIFICATIONS
WEIGHTED RUN
- 20/15 Calorie Bike Erg or Assault
- 20/15 Calorie Row
- 15/12 Calorie Echo Bike
- 15/12 Calorie Ski Erg
- 25/18 Calorie Schwinn Bike
- 200 Meter Weighted Run
- 200 Meter Air Runner or Trueform
PLANK ROWS
- Chin Over Bar Pull-ups
- Strict Pull-ups
- Banded Pull-ups
- Ring Rows
- Inverted Bar Rows
- Renegade Rows
- Barbell Bent Over Rows
- Double Dumbbell Bent Over Row
- Single Dumbbell Bent Over Rows
POWER CLEAN & PUSH JERK
- Double Dumbbell Power Cleans
- Double Dumbbell Push Jerks
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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
