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\