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

/j/5520039138?pwd=aktmemhqTEFWdXBVakloQktSUHBHdz09\