We are still open for outdoor classes! The only change is that we are limited to 12 people per class. Please make sure you register for class. We are so thankful for y’all and for FITNESS!!
MONDAY 12/7
CONCRETE JUNGLE GYM- 5AM, 6AM, 7AM, 8AM- MESHELLE
ZOOM- 9AM- MICHAEL
CONCRETE JUNGLE GYM- 5 &6PM- NICK
TUESDAY 12/8
CONCRETE JUNGLE GYM- 6AM, 7AM, 8AM- ANNE
ZOOM- 9AM- MESHELLE
CONCRETE JUNGLE GYM- 5 & 6PM- MESHELLE
WEDNESDAY 12/9
CONCRETE JUNGLE GYM- 5AM, 6AM, – MESHELLE
7AM, 8AM- COLLIN
ZOOM- 9AM- MESHELLE
CONCRETE JUNGLE GYM- 5 &6PM- COLLIN
THURSDAY 12/10
CONCRETE JUNGLE GYM- 6AM, 7AM, 8AM- ANNE
ZOOM- 9AM- MESHELLE
CONCRETE JUNGLE GYM- 6PM- CLARKE
FRIDAY 12/11
CONCRETE JUNGLE GYM- 5AM, 6AM, 7AM, 8AM – MICHAEL
ZOOM- 9AM- MESHELLE
SATURDAY 12/12
CONCRETE JUNGLE GYM- 8 & 9AM- NICK
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Power Snatch + Overhead Squat
On the Minute x 10:
2 Power Snatches
1 Overhead Squat
WOD
21-15-9:
Power Snatches 55/75 M 45/75
Overhead Squats
50/35 Calorie Assault Bike
9-15-21:
Power Snatches55/75 M 45/75
Overhead Squats
GENERAL WARM-UP
Bike Warmup
2 Minute Easy Bike
PVC Warmup
3 Rounds:
30 Seconds PVC Pass Throughs
30 Seconds PVC Overhead Squats
Try to Get More Narrow with Each
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
10 Deficit Split Lunges
Directly into 10 Jumping Lunges
– Each leg
HOME GYM OPTION
21-15-9:
Single Arm DB Power Snatches
Single DB Thrusters
800 M Run
9-15-21:
Single Arm DB Power Snatches
Single DB Thrusters
MODIFICATIONS
POWER SNATCHES
- Single Dumbbell Power Santches
- Kettlebell Swings
OVERHEAD SQUATS
- Single Dumbell Overhead Squats
- Single Dumbbell Thrusters
- Single Dumbbell Goblet Squads
- Kettlebell Goblet Squats
ASSAULT BIKE
- Equal Calorie Echo Bike, Bike Erg, Ski Erg
- 800 Meter Run
- 75/50 Calorie Schwinn Bike
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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
