New classes starting Nov 2nd- sign up today!

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

TH- 6:00pm

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WOD

For Time:
21 Front Squats 95/135M-75/105
42 Alternating Dumbbell Snatches 35/50 M25/40
800 Meter Run
15 Front Squats
30 Alternating Dumbbell Snatches
800 Meter Run
9 Front Squats
18 Alternating Dumbbell Snatches
800 Meter Run 

GENERAL WARM-UP

Run Warmup

200 Meters Easy

30 Seconds

Single Dumbbell Deadlifts (Each Side)
Single Dumbbell Russian Swings (Each Side)
Single Dumbbell Strict Press (Each Side)
Single Dumbbell Goblet Squats

Barbell Warmup

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

 

MOBILITY

Dumbbell Ankle Stretch: 45 Seconds Each Side

Dumbbell Goblet Squat Hold: 45 Seconds

 

WORKOUT VARIATIONS

HOME GYM

For Time:
21 Front Squats 35/50 M25/40
42 Alternating Dumbbell Snatches 35/50 M25/40
800 Meter Run
15 Front Squats
30 Alternating Dumbbell Snatches
800 Meter Run
9 Front Squats
18 Alternating Dumbbell Snatches
800 Meter Run

MODIFICATIONS

FRONT SQUATS

  • Equal Reps Double Dumbbell Front Squats
  • 2x Reps Dumbbell Goblet Squats
  • 2x Reps Odd Object Front Squats
  • 2x Wallballs
  • 2x Jumping Air Squats

ALTERNATING DUMBBELL SNATCHES

  • 1/2 Reps Barbell Power Snatches [Light]
  • Equal Reps Odd Object Ground to Overhead
  • Equal Reps Kettlebell Swings
  • Equal Reps Slamballs

800 METER RUN

  • 1,000 Meter Row
  • 2,000 Meter Bike Erg
  • 800 Meter Ski Erg
  • 50/35 Calorie Assault or Echo Bike
  • 80/60 Calorie Schwinn Bike
  • 600 Meter Trueform or Air Runner
  • 60 Shuttle Runs [10 Meters]
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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- 5:30PM

 

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\