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 Reps:
1 Minute Max Single Dumbbell Power Snatches 35/50 M25/40
1 Minute Max Front Squats 85/115 M-65/95
1 Minute Max Calorie Bike or Row
1 Minute Rest
GENERAL WARM-UP
30 Seconds Each
Performed with Light Dumbbell:
Easy Bike
Single Dumbbell Romanian Deadlifts (30 Seconds Each Side)
Active Samson
Moderate Bike
Single Dumbbell Strict Press (30 Seconds Each Side)
Active Spidermans
Faster Bike
Single Dumbbell Goblet Squats
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
Pigeon Pose: 1 Minute Each Side
Dumbbell Ankle Stretch: 1 Minute Each Side
Dumbbell Assisted Straddle Stretch: 1 Minute
WORKOUT VARIATIONS
HOME GYM
5 Rounds For Reps:
1 Minute Max Single Dumbbell Power Snatches
1 Minute Max Double Dumbbell Front Squats
1 Minute Max Shuttle Runs (10 Meters)
1 Minute Rest
MODIFICATIONS
FRONT SQUATS
- Double Dumbbell Front Squats
BIKE
- Max Calorie Other Machine
- Max 10-Meter Shuttle Runs
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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
