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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WOD
20 Min AMRAP:
5 Strict Press 65/95 M55/
100′ Single DB Farmers Carry 35/50 M25/40
15 Weighted AbMat Sit-ups 35/50 M25/40
GENERAL WARM-UP
5 Minutes For Quality
5 Inchworms to Push-up
100′ Single Arm Farmers Carry (50 Feet Each Side)
20 Shoulder Taps (10 Each Side)
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
MOBILITY
Barbell Thoracic Opener: 90 Seconds
Forearms Stretch: 1 Minute
WORKOUT VARIATIONS
HOME GYM
AMRAP 20:
5 Single Dumbbell Strict Press (Each Side)
100 Meter Single Dumbbell Farmers Carry (50 Meters Each Side)
15 Weighted Sit-ups
MODIFICATIONS
STRICT PRESS
- Single Dumbbell Strict Press
- Single Dumbbell Goblet Strict Press
- Odd Object Strict Press
- Push-ups
FARMERS CARRY
- Single Arm Farmers Carry
- Odd Object Farmers Carry
WEIGHTED SIT-UPS
- 2x Regular Sit-ups
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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
