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