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 30:
400 M Run
1 Round of “Barbara”
1 Round of “Barbara”
20 Bent Over Rows 35/50
30 Push-ups
40 AbMat Sit-ups
50 Air Squats
GENERAL WARM-UP
Run Warmup
2 Minutes Easy
30 Seconds Each
Hollow Hold
Inchworm to Push-up
Lateral Squats
Scap Pull-ups
Shoulder Taps
Wall Squats
Arch Hold
Push-up to Down Dog
Slow Air Squats
MOBILITY
Turn-back Stretch on Wall: 40 Seconds Each Side
Table Top Stretch: 40 Seconds Each Side
WORKOUT VARIATIONS
HOME GYM
AMRAP 30:
400 Meter Run
1 Round of “Dumbbell Barbara”
1 Round of “Dumbbell Barbara”:
20 Dumbbell Bent Over Rows
30 Push-ups
40 Sit-ups
50 Air Squats
MODIFICATIONS
BOR or PULL-UPS
- Dumbbell Bent Over Rows
- 12 Strict Pull-ups
- Reduce Reps
- Banded Pull-ups
- Jumping Pull-ups
- Ring Rows
PUSH-UPS
- Reduce Reps
- Elevate Hands to Box or Bench
- Knee Push-ups
BIKE
- 1,000/800 Meters Any Bike
- 500/400 Meter Row
- 400/300 Meter Meter Ski Erg
- 25/18 Calorie Assault or Echo Bike
- 40/30 Calorie Schwinn Bike
- 300 Meter Air Runner or Trueform
- 30 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
