The 2021 CrossFit Open is coming (can’t you tell with all these AMRAPS:)! Join in the 3 weeks of fun by registering at https://games.crossfit.com/
We will hold officially judged workouts on Fridays at 5pm and Sundays at 10am starting on March 12th.
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20 Min AMRAP:
50 AbMat Sit-ups
400 Meter Run
30 Russian Kettlebell Swings 53/70
GENERAL WARM-UP
3 Stations With Light Kettlebell
1 Minute Bike (Easy)
30 Seconds Knuckle Drags
30 Seconds Single Arm Kettlebell Deadlifts (15 Seconds Each)
1 Minute Bike (Easy-Moderate)
30 Seconds Bodyweight Good Mornings
30 Seconds Kettlebell Romanian Deadlifts
1 Minute Bike (Moderate)
30 Seconds Down Dog
30 Seconds Single Arm Russian Kettlebell Swings (15 Seconds Each)
MOBILITY
Kettlebell Assisted Straddle Stretch: 1 Minute
Couch Stretch: 2 Minutes Each Side
AFTER PARTY
Cool Down
10-15 Minutes of Stretching & Rolling
Recommended Targets:
- Upper Back
- Lower Back
- Hip Flexors
- Hamstrings
WORKOUT VARIATIONS
HOME GYM
AMRAP 20:
50 AbMat Sit-ups
400 Meter Run
30 Russian Kettlebell Swings
MODIFICATIONS
400 M RUN
- 1,000 Meter On Any Bike
- 500 Meter Row
- 400 Meter Run
- 400 Meter Ski
- 30 Burpees
RUSSIAN KETTLEBELL SWINGS
- Single Arm Dumbbell Russian Swings
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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
