New classes start today- sign up now!
M/T/W- 5:00pm & 6:00pm
TH- 6:00pm
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WOD
On the 4:00 x 5 Rounds:
20/15 Calorie Assault Bike
10 Lateral Barbell Burpees
5 Power Snatches 95/135M-75/105
GENERAL WARM-UP
30 Seconds Each
Easy Assault Bike
Active Spidermans
PVC Pass Throughs
Moderate Assault Bike
Inchworm to Push-ups
PVC Overhead Squats
Faster Assault Bike
Mountain Climbers
PVC Sotts Press
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
MOBILITY
Warrior Squats: 1 Minute
Reverse Table Stretch: 1 Minute
Couch Stretch: 1 Minute Each Side
AFTER PARTY
3 Sets:
10 Weighted Sit-ups
20 Sit-ups (Unweighted)
:30 Second Hollow Hold
Rest 2 Minutes Between Sets
WORKOUT VARIATIONS
HOME GYM
On the 4:00 x 5 Rounds:
200 Meter Dumbbell Run 35/50 M25/40
20 Alternating Dumbbell Snatches
10 Lateral Burpees Over Dumbbell
MODIFICATIONS
20/15 CALORIE ASSAULT BIKE
- Equal Calorie Echo Bike, Bike Erg, or Ski Erg
- 25/18 Calorie Row
- 30/21 Calorie Schwinn Bike
- 200 Meter Weighted Run
10 LATERAL BARBELL BURPEES
- Regular Burpees
5 POWER SNATCHES
- 10 Alternating Dumbbell Snatches (Heavy)
- 20 Odd Object Ground to Overhead
- 20 Kettlebell Swings
- 20 Slamballs
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Check out our outdoor and Zoom class schedule!
MONDAY
CONCRETE JUNGLE GYM- 5AM, 6AM, 7AM, 8AM
ZOOM- 9AM
CONCRETE JUNGLE GYM- 5 & 6PM
TUESDAY
CONCRETE JUNGLE GYM- 6AM, 7AM, 8AM
ZOOM- 9AM
CONCRETE JUNGLE GYM- 5 & 6PM
WEDNESDAY
CONCRETE JUNGLE GYM- 5AM, 6AM, 7AM, 8AM
ZOOM- 9AM
CONCRETE JUNGLE GYM- 5 & 6PM
THURSDAY
CONCRETE JUNGLE GYM- 6AM, 7AM, 8AM
ZOOM- 9AM
CONCRETE JUNGLE GYM- 6PM
FRIDAY
CONCRETE JUNGLE GYM- 5AM, 6AM, 7AM, 8AM
ZOOM- 9AM
SATURDAY
CONCRETE JUNGLE GYM- 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
