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
***********************************************
WOD
AMRAP 20:
20 Burpee Box Jumps 20/24
40/30 Calorie Row or 400 M Run
80 Double Unders
GENERAL WARM-UP
Row Warmup
2 Minutes Easy
30 Seconds Each
Jumping Jacks
Active Spidermans
Box Step-ups
Double Taps
Alternating Bird Dogs
Box Step-ups
Single Unders
Inchworm to Push-ups
Box Step-ups
MOBILITY
Pigeon Pose on Box: 2 Minutes Each Side
Calf Stretch on Post: 1 Minute Each Side
AFTER PARTY
8-10 BSS Each Leg
8-10 Push Ups
8-10 Box Dips
WORKOUT VARIATIONS
HOME GYM
AMRAP 20:
20 Burpee DB Jump Overs
400 M Run
80 Double Unders
MODIFICATIONS
DOUBLE UNDERS
- Reduce Reps
- 120 Single Unders
- 90 Seconds of Practice
- 80 Double Taps
BURPEE BOX JUMPS
- Rower Facing Burpees
ROW
-
- 40/30 Calorie Bike Erg
- 30/21 Calorie Assault Bike
- 30/21 Calorie Echo Bike
- 50/35 Calorie Schwinn Bike
- 400 Meter Run
- 300 Meter Air Runner or Trueform
- 30 Shuttle Runs [10 Meters]
***********************************************
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
