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