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

5 Rounds For Time:
5 Deadlifts 165/245- M-115/175
20 Double Dumbbell 1-Arm Push Press 35/50 M25/40
20/15 Calorie Assault Bike

 

GENERAL WARM-UP

2 Rounds

30 Seconds Each

Easy-Moderate Bike
Inchworm to Push-up
Glute Bridge Walkouts
Kneeling Single Arm Dumbbell Strict Press (Each Side)

Performed with Lighter Dumbbell

Barbell Warmup

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

 

MOBILITY

Single Arm Lat Stretch on Wall: 45 Seconds Each Side

Pigeon Pose on Wall: 90 Seconds Each Side

 

AFTER PARTY

3 RNDS:
15 Barbell or DB Hip Thrusts
30 Second Side Plank (Each Side)

Rest As Needed Between Sets

 

WORKOUT VARIATIONS

HOME GYM

5 Rounds For Time:
20 Double Dumbbell Deadlifts 35/50 M25/40
20 Double Dumbbell 1-Arm Push Press
200 M Weighted Run

MODIFICATIONS

DEADLIFTS

  • 20 Double Dumbbell Deadlfits

DOUBLE DUMBBELL 1-ARM PUSH PRESS

  • 10 Single Dumbbell Push Press (Each Side)

20/15 CALORIE ASSAULT BIKE

  • Equal Calorie Echo Bike or Bike Erg
  • 30/24 Calorie Row
  • 20/15 Calorie Ski Erg
  • 200 Meter Weighted Run
  • 200 Meter Air Runner or Trueform

______________________________

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

/j/5520039138?pwd=aktmemhqTEFWdXBVakloQktSUHBHdz09\