Happy Holidays! Here is our Holiday Schedule:
Thursday, December 31st: 6, 7, 8 AM classes (no 9am zoom or 6pm class)
Friday, January 1st, : No class. Happy New Year!
Saturday, January 2nd: 8 & 9 AM
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Snatch Complex
On the Minute x 10:
1 Power Snatch
1 Overhead Squat
1 Squat Snatch
WOD
For Time [15 Minute Cap]:
30 Power Snatches 65/95 M-55/85
30 Overhead Squats 65/95 M-55/85
30 Squat Snatches 65/95 M-55/85
On the Minute: 5 Toes to Barbell
GENERAL WARM-UP
2 Rounds
30 Seconds Each
PVC Pass Throughs
Active Samson
PVC Overhead Squats
Push-up to Down Dog
PVC Sotts Press
Wall Squats
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
AFTER PARTY
3 RNDS
24 DB Side Bends
24 Glute Bridges
WORKOUT VARIATIONS
HOME GYM
3 Rounds For Time:
30 Alternating Dumbbell Snatches
50 Sit-ups
MODIFICATIONS
SNATCHES
- 30 Single Dumbbell Snatches
- 45 Kettlebell Swings
OVERHEAD SQUAT
- 30 Single Dumbbell Overhead Squats
- 30 Single Dumbbell Thrusters
- 45 Kettlebell Goblet Squats
TOES TO BARBELL
Tuck Ups
Toes Raises
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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\