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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Overhead Squat

5 Sets of 5

“WOD”

AMRAP 15:
25 Overhead Squats 55/75 M45/75
20 Single Dumbbell Hang Clean and Jerks 35/50 M25/40
15 Toes to Bar/ Toes to Barbell

GENERAL WARM-UP

30 Seconds Each

PVC Straight Leg Swings (15 Seconds Each Side)
PVC Around the Worlds (15 Seconds Each Side)
PVC Lat Stretch
PVC Cuban Press
PVC Pass Throughs
PVC Overhead Squats
PVC Sotts Press
PVC Arch Hold
PVC Hollow Hold
PVC V-Ups

Overhead Squat Biased Barbell Warmup

5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Snatch Grip Behind the Neck Presses
5 Snatch Grip Romanian Deadlifts
5 Overhead Squats

AFTER PARTY

3 RDNS

12 SL DL with BB or DB
24 Korean Split Squat

WORKOUT VARIATIONS

HOME GYM

AMRAP 15:
25 Goblet Squats 35/50 M25/40
20 Single Dumbbell Hang Clean and Jerks 35/50 M25/40
15 Toes to Dumbbell

MODIFICATIONS

OVERHEAD SQUATS

  • Front Squats
  • Single Dumbbell Overhead Squats
  • Single Dumbbell Front Squats

SINGLE DUMBBELL HANG CLEAN AND JERKS

  • Kettlebell Swings

TOES TO BAR

  • Reduce Reps
  • Feet as High as Possible
  • Knees to Elbows/Chest/Waist
  • 30 AbMat Sit-ups
  • Equal Reps Weighted AbMat 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