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:
1 Power Snatch
3 Overhead Squats
WOD
AMRAP 15:
21 Wallballs 14/20
12 Power Snatches 65/95 M-55/85
15 Toes to Barbell
12 Overhead Squats
GENERAL WARM-UP
2 Rounds
30 Seconds PVC Pass Throughs
30 Seconds PVC Overhead Squats
30 Seconds PVC Hollow Hold
30 Seconds PVC Arch Hold
30 Seconds PVC Straight Leg Swings (15 Seconds Each)
Snatch 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
WORKOUT VARIATIONS
HOME GYM
AMRAP 15:
18 Alternating Dumbbell Snatches
15 Weighted Sit-ups
12 Single Dumbbell Thrusters (Each Side)
MODIFICATIONS
POWER SNATCH
- Alternating Dumbbell Snatches
- Odd Object Ground to Overhead
- Kettlebell Swings
- Slamballs
OVERHEAD SQUATS
- Front Squats
- Single Arm Dumbbell Overhead Squats
- Single Dumbbell Goblet Squats
- Wallballs
- Medicine Ball Squat Cleans
- Jumping Squats
- Odd Object Overhead Squats
TOES TO BARBELL
- Tuck Ups
- Knees to Elbow/Chest/Waist
- Toes Raises
WALLBALLS
- Jumping Air Squats
- Single Dumbbell Goblet Squats
- Medicine Ball Squat Cleans
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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
