New classes starting Nov 2nd! Sign up today!

M/T/W- 5:00pm & 6:00pm

TH- 6:00pm

_________________

Power Clean and Jerk

Build to a Heavy Single

WOD

15-12-9:
Burpee Box Jumps 20/24
Power Clean and Jerks 95/135M-75/105

 

GENERAL WARM-UP

1 Minute Each

Down Dog Video
Box Step-ups
Active Spidermans
Lateral Box Step-Overs
3 Sprawls + 6 Air Squats (AMRAP For Quality)

Barbell Warmup

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

 

MOBILITY

Forearm Stretch on Box: 30 Seconds

Pigeon Pose on Box: 1 Minute Each Side

 

AFTER PARTY

Alternating On the Minute x 12 (4 Rounds):
Minute 1: 30 Seconds Jumping Lunges
Minute 2: 50 Double Unders
Minute 3: 50′ Single Dumbbell Overhead Lunge
Minute 4: Plank DB Slide

WORKOUT VARIATIONS

HOME GYM

For Time:
30 Single Dumbbell Clean and Jerks 35/50 M25/40
15 Dumbbell Facing Burpees
20 Single Dumbbell Clean and Jerks
10 Dumbbell Facing Burpees
10 Single Dumbbell Clean and Jerks
5 Dumbbell Facing Burpees

 

MODIFICATIONS

BURPEE BOX JUMPS

  • 2x Burpees
  • Burpee Broad Jumps

POWER CLEAN AND JERKS

  • Equal Rep Double Dumbbell Power Clean and Jerks
  • 2x Single Dumbbell Power Clean and Jerks
  • 3x Odd Object Power Clean and Jerks
  • 3x Slamballs
________________________________

Check out our outdoor and Zoom class schedule!

MONDAY

CONCRETE JUNGLE GYM- 5AM, 6AM, 7AM, 8AM

ZOOM- 9AM

CONCRETE JUNGLE GYM- 5:30PM

 

TUESDAY

CONCRETE JUNGLE GYM- 6AM, 7AM, 8AM

ZOOM- 9AM

CONCRETE JUNGLE GYM- 5:30PM

 

WEDNESDAY

CONCRETE JUNGLE GYM- 5AM, 6AM, 7AM, 8AM

ZOOM- 9AM

CONCRETE JUNGLE GYM- 5:30PM

 

THURSDAY

CONCRETE JUNGLE GYM- 6AM, 7AM, 8AM

ZOOM- 9AM

CONCRETE JUNGLE GYM- 5:30PM

 

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

/j/5520039138?pwd=aktmemhqTEFWdXBVakloQktSUHBHdz09\