The 2021 CrossFit Open is coming, join in the 3 weeks of fun by registering at https://games.crossfit.com/
The first WOD will be announced tonight at 5PM!
We will hold officially judged workouts on Friday’s at 5pm and Sunday’s at 10am starting on March 12th.
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If you are doing the Open, consider making this a rest day. Or, come to class and either go easy and light or do 5 RNDS.
WOD
10 RNDS
10/12 Cal Assault Bike
10 Floor Press 65/95 M55/85
GENERAL WARM-UP
6 Minutes For Quality
1 Minute Bike or Run
1 Minute Push-up to Down Dog
1 Minute Side Plank (30 Second Each)
1 Minute Single Leg Glute Bridges (30 Seconds Each)
1 Minute Sit-ups
1 Minute Wall Squats
MOBILITY
Chest Stretch on Wall: 1 Minute Each Side
AFTER PARTY
Cool Down
10-15 Minutes of Stretching & Rolling
Recommended Targets:
- Lats
- Quads
- Glutes
- Hamstrings
WORKOUT VARIATIONS
HOME GYM
10 RNDS
200 M Run
10 Floor Press 35/50 M25/40
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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
