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 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]

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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\