Make sure you know our Holiday Schedule-
Thursday, Nov 26- Thanksgiving Day- 7:00 & 8:30am Class
Friday, Nov 27- Day After Thanksgiving- 8:00 & 9:00am Classes
No Zoom either day but the at home wod will still be posted.
WOD
4 Rounds For Time:
400 M Run
30 Wallballs 14/20
30 AbMat Sit-ups
GENERAL WARM-UP
40 Seconds Each
Easy Row
Active Samson
Air Squats to Medicine Ball
Moderate Row
Active Spidermans
Medicine Ball Slams
Faster Row
Push-up to Down Dog
Leg Lifts Over Medicine Ball [Video]()
MOBILITY
Up Dog: 45 Seconds
Ankle Stretch with Medicine Ball: 30 Seconds Each Side
Squat Hold with Medicine Ball: 45 Seconds
AFTER PARTY
WORKOUT VARIATIONS
HOME GYM
4 Rounds For Time:
400 M Run
30 Single DB Thrusters
30 AbMat Sit-ups
MODIFICATIONS
400 M RUN
- 21/15 Calorie Assault Bike, Echo Bike, or Ski Erg
- 30/24 Calorie Bike Erg or Row
- 40/30 Calorie Schwinn Bike
- 400 Meter Run
- 300 Meter Air Runner or Trueform
30 WALLBALLS
- 50 Jumping Air Squats
- 30 Single Dumbbell Goblet Squats
- 30 Medicine Ball Squat Cleans
30 ABMAT SIT-UPS
- Sit-ups with Feet Anchored
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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- 7AM & 8:30AM
NO ZOOM
FRIDAY
CONCRETE JUNGLE GYM- 8 & 9AM
NO ZOOM
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
