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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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
:30 Plank with Reach
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)
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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