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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WOD
AMRAP 5:
7 Rounds of “The Chief” 85/115 M-65/9
Max Calorie Bike or Row
Rest 5 Minutes
AMRAP 5:
6 Rounds of “The Chief” 95/135M-75/105
Max Calorie Bike
Rest 5 Minutes
AMRAP 5:
5 Rounds of “The Chief” 105/155 M- 80/115
Max Calorie Bike
1 Round of “The Chief”:
3 Power Cleans
6 Push-ups
9 Air Squats
GENERAL WARM-UP
3 Rounds
1 Minute Bike (Increasing Intensity)
30 Second Plate Hops
30 Seconds Plate Counterbalance Squats
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
MOBILITY
Pec Stretch on Wall: 30 Seconds Each Side
Front Rack Stretch: 1 Minute
AFTER PARTY
3 RNDS
12 Front Raises
12 Side Raises
12 Bent Over Flies
Use light DBs or Bumper Plates
WORKOUT VARIATIONS
HOME GYM
AMRAP 5:
7 Rounds of DB “The Chief” 35/50 M25/40
Max 10 Meter Shuttle Runs
Rest 5 Minutes
AMRAP 5:
6 Rounds of DB “The Chief”
Max 10 Meter Shuttle Runs
Rest 5 Minutes
AMRAP 5:
5 Rounds of DB “The Chief”
Max 10 Meter Shuttle Runs
1 Round of “The Chief”:
3 Power Cleans
6 Push-ups
9 Air Squats
MODIFICATIONS
POWER CLEAN
- 3 Double Dumbbell Power Cleans
- 6 Single Dumbbell Power Cleans
- Odd Object Power Cleans
PUSH-UPS
- Reduce Reps
- Elevate Hands to Box or Bench
- Knee Push-ups
BIKE
-
- Any Machine
- Max Shuttle Runs [10 Meters]
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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
