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

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AMRAP 25:
500 Meter Run

Time Remaining for Max Rounds:
1 Round of “Cindy”
30 Double Unders
5 Hang Power Snatches 85/115 M-65/95

 

GENERAL WARM-UP

1 Minute Each

Easy Bike
Single Unders
Inchworm to Push-ups
Wall Squats
PVC Pass Throughs
PVC Hollow/Arch Hold (30 Seconds Each)
Barbell Snatch Grip Romanian Deadlifts

MOBILITY

Pec Stretch on Wall: 30 Seconds Each Side

Table Top Stretch: 45 Seconds

Overhead Stretch on Wall: 1 Minute

 

WORKOUT VARIATIONS

HOME GYM

AMRAP 25:
400 Meter Run
30 Double Unders
20 Alternating Dumbbell Snatches
10 Renegade Rows

 

MODIFICATIONS

PULL-UPS

  • Reduce Reps
  • Banded Pull-ups
  • Ring Rows
  • Inverted Bar Rows
  • Renegade Rows
  • Dumbbell Rows From Plank Position
  • Barbell Bent Over Rows
  • Double Dumbbell Bent Over Rows
  • Single Dumbbell Bent Over Rows
  • Odd Object Bent Over Rows

PUSH-UPS

  • Reduce Reps
  • Hands Elevated (Box or Bench)
  • Knee Push-ups

HANG POWER SNATCHES

  • Kettlebelll Swings
  • Single Dumbbell Hang Power Snatches

DOUBLE UNDERS

  • Reduce Reps
  • Single Unders
  • Practice Time Caps
  • Double Taps
  • Line Hops
  • Over-and-Back Dumbbell Hops

RUN

  • 3,000/2,500 Meter Assault Bike
  • 1,500/1,200 Meters Row
  • 1,200/1,000 Meter Ski Erg
  • 70/55 Calorie Echo Bike
  • 120/90 Calorie Schwinn Bike
  • 1,000 Meter Trueform or Air Runner

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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