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 Kettlebell Swings 35/53
20 Wallballs 14/20
20/15 Calorie Row
MOBILITY
Kettlebell Ankle Stretch: 1 Minute Each Side
Couch Stretch: 1 Minute Each Side
Kettlebell Thoracic Opener: 1 Minute
AFTER PARTY
Cool Down
10-15 Minutes of Stretching & Rolling
Recommended Targets:
- Quads
- Glutes
- Upper Back
- Hamstrings
WORKOUT VARIATIONS
HOME GYM
AMRAP 20:
20 Dumbbell Russian Swings
20 Single Dumbbell Goblet Squats
20 Shuttle Runs [10 Meters]
MODIFICATIONS
KETTLEBELL SWING
- 20 Single Arm Russian Dumbbell Swings
- 20 Odd Object Ground to Overhead
- 10 Single Arm Dumbbell Devil’s Press
- 20 Single Arm Dumbbell Snatches
WALLBALLS
- 20 Single Dumbbell Goblet Squats
- 20 Single Dumbbell Thrusters
- 20 Medicine Ball Squat Cleans
ROW
-
- Equal Calories Any Machine
- 200 Meter Run
- 20 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