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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25 Min AMRAP:
20 Power Snatches 65/95 M55/85
4 Rounds of “Cindy”
800M Run

  • 1 Round of Cindy is:
    5 Pull-ups / BOR
    10 Push-ups
    15 Air Squats

GENERAL WARM-UP

Run Warmup

2 Minutes Easy

30 Seconds Each

PVC Pass Throughs
PVC Lat Stretch
PVC Overhead Squats
PVC Sotts Press
PVC Hollow Hold
PVC Arch Hold

WORKOUT VARIATIONS

HOME GYM

AMRAP 25:
20 Alternating Single Dumbbell Power Snatches
4 Rounds: 15 Push-ups + 15 Air Squats
800 Meter Run

MODIFICATIONS

POWER SNATCHES

  • Reduce Weight
  • Alternating Single Dumbbell Power Snatches
  • Kettlebell Swings

800 METER RUN

  • 800/600 M Row
  • 1600/1200 Meter Bike
  • 600/400 Meter Ski
  • 60 Squat Jumps
  • 40 Burpees

PULL-UPS

  • Strict Pull-ups
  • Banded Pull-ups
  • Ring Rows
  • Jumping Pull-ups

PUSH-UPS

  • Box Push-ups
  • Reduce Reps

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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