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.

*************************************

For Time:
50-40-30-20-10:
Calorie Row

After Each Round:
10 Deadlifts 135/185 M95/140
40 Double Unders

GENERAL WARM-UP

Row or Run Warmup

1 Minute Easy
40 Seconds Moderate
20 Seconds Moderate-Hard

30 Seconds Each

Jumping Jacks
Down Dog
Single Unders
Shoulder Taps
Double Taps
Single Leg Glute Bridges (30 Seconds Each)

Barbell Warmup

5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats

MOBILITY

Calf Stretch on Post: 45 Seconds Each Side

Pigeon Pose: 1:30 Each Side

 

AFTER PARTY

3 RNDS

:30 Plank with Reach

:30 Side Plank (R)
:30 Side Plank (L)

WORKOUT VARIATIONS

HOME GYM

5 Rounds For Time:
400 Meter Run
20 Double Dumbbell Deadlifts
40 Double Unders

MODIFICATIONS

DEADLIFTS

  • 15 Double Dumbbell Deadlifts

DOUBLE UNDERS

  • Reduce Reps
  • 45 Seconds of Practice
  • 60 Single Unders
  • 40 Double Taps

ROW

  • Equal Calorie Bike or Ski Erg
  • Calorie Assault or Echo Bike:
  • 35-30-21-15-19
  • 400 Meter Run (For Each)

*************************************

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