The 2021 CrossFit Open is coming, join in the 3 weeks of fun by registering at https://games.crossfit.com/

We will hold officially judged workouts on Friday’s at 5pm and Sunday’s at 10am starting on March 12th.

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5 Rounds x AMRAP 3:
30 Single Dumbbell Reverse Lunges (15 Each Side) 35/50 M25/40
15 Lateral Burpees Over Dumbbell
Max Single Dumbbell Hang Power Snatches

Rest 1 Minute Between Rounds

 

GENERAL WARM-UP

45 Seconds Each

Easy Run
Active Samson
Active Spidermans

Moderate Run
Box Step-ups (Low Box)
Inchworm to Push-up

Faster Run
Box Step-ups (Workout Height)
Lateral Hops Over Dumbbell

MOBILITY

Couch Stretch: 1 Minute Each Side

 

AFTER PARTY

add 1 rep each time till you get to 10, then get the other side
1 Single Leg Side V-Up +1 Double Leg Side V-Up
2 Single Leg Side V-Up +2 Double Leg Side V-Up
3 Single Leg Side V-Up +3 Double Leg Side V-Up

WORKOUT VARIATIONS

HOME GYM

5 Rounds x AMRAP 3:
30 Single Dumbbell Step Back Lunges (15 Each Side)
15 Lateral Burpees Over Dumbbell
Max Single Dumbbell Hang Power Snatches

Rest 1 Minute Between Rounds

 

MODIFICATIONS

SINGLE DUMBBELL STEP BACK LUNGES

  •  Step Back Lunges no weight

BURPEE OVER DB

  • Regular Burpees

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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