All of our outdoor CrossFit classes are also Zoom classes. Schedule and link below!

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Barbell Complex

On the 1:30 x 6 Sets:
3 Front Squats
3 Push Press

WOD

5 Rounds For Time:
20/15 Calorie Row
10 Thrusters 85/115 M-65/95

 

GENERAL WARM-UP

Row Warmup

2 Minute Easy Row

30 Seconds Each

Slow Air Squats
Glute Bridges
Single Leg Glute Bridges (Each Side)
Glute Bridge Walkouts
Lateral Squats
Slow Air Squats

Barbell Warmup

5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats

 

MOBILITY

Barbell Ankle Stretch: 1 Minute

Barbell Thoracic Opener: 1 Minute

 

AFTER PARTY

3 RNDS
:20 Flutter Kicks
:20 Side Plank
:20 Scissor Kicks
:20 Side Plank

:40 Rest

WORKOUT VARIATIONS

HOME GYM

5 Rounds For Time:
100 Meter Double Dumbbell Farmers Carry
20 Double Dumbbell Thrusters

MODIFICATIONS

THRUSTER

  • Double Dumbbell Thrusters (Equal Reps)
  • Single Arm Dumbbell Thrusters (2x Reps)
  • Dumbbell Goblet Thrusters (2x Reps)
  • Odd Object Thrusters (2x Reps)
  • Wallballs (2x Reps)
  • Jumping Air Squats (3x Reps)

ROW

  • Equal Calorie Bike Erg
  • 15/12 Calorie Assault Bike
  • 15/12 Calorie Echo Bike
  • 15/12 Calorie Ski Erg
  • 200 Meter Weighted Run
  • 200 Meter Air Runner or Trueform
  • 20 Shuttle Runs [10 Meters]

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All outdoor classes are also available via Zoom!

MONDAY

Outdoor & Zoom- 5, 6, 7 & 8AM

Zoom Only- 9AM

Outdoor & Zoom – 5 & 6PM

 

TUESDAY

Outdoor & Zoom- 6, 7 & 8AM

Zoom Only- 9AM

Outdoor & Zoom – 5 & 6PM

 

WEDNESDAY

Outdoor & Zoom-  5, 6, 7 & 8AM

Zoom Only- 9AM

Outdoor & Zoom – 5 & 6PM

 

THURSDAY

Outdoor & Zoom- 6, 7 & 8AM

Zoom Only- 9AM

Outdoor & Zoom – 6PM

 

FRIDAY

Outdoor & Zoom- 6, 7 & 8AM

Zoom Only- 9AM

 

SATURDAY

Outdoor & Zoom- 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