Hello Friends as you may or may not know, the county has postponed our re-opening which means we can not have indoor CrossFit Classes, we can however have outdoor classes… Check out our class schedule below. We will stick with this schedule until we are able to open (hopefully soon).

TUESDAY 6/30

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

ZOOM- 9AM

ZOOM 5:30PM STRETCHY TYME 6:20PM

 

WEDNESDAY 7/1

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

ZOOM- 9AM

WOD IN THE GERSTLE PARK- 5:30PM

 

THURSDAY 7/2

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

ZOOM- 9AM

ZOOM 5:30PM STRETCHY TYME 6:20PM

 

FRIDAY 7/3

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

ZOOM- 9AM

WOD IN THE GERSTLE PARK- 5:30PM

 

SATURDAY 7/4

CONCRETE JUNGLE GYM- 8 & 9AM

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Concrete Jungle Gym– Register for it here: https://www.wellnessliving.com/schedule/tamcrossfit?id_class_tab=1&k_class=219783&k_class_tab=24782

WOD in The Gerstle Park is limited to 9 people, you can register for it here: https://www.wellnessliving.com/schedule/tamcrossfit?id_class_tab=1&k_class=219799&k_class_tab=24782

Log in for ZOOM- Meeting Password- 214698 https://zoom.us/j/5520039138?pwd=aktmemhqTEFWdXBVakloQktSUHBHdz09

GENERAL WARM-UP

30 Seconds Each

Single Unders
Easy Run
Push-up to Down Dog

Single Unders
Easy-Moderate Run
Front Plank on Hands

Single Unders
Moderate Run
Shoulder Taps

Single Unders
Faster Run
Mountain Climbers

MOBILITY

Chest Stretch on Wall or scorpion on ground: 45 Seconds Each Side

Wrist Stretch: 30 Seconds Each Direction

WOD

For Time [30 Minute Cap]:
100 Double Unders, 50 Sit-ups
25 Hand Release Push-ups
80 Double Unders, 40 Sit-ups
20 Hand Release Push-ups
60 Double Unders, 30 Sit-ups
15 Hand Release Push-ups
40 Double Unders, 20 Sit-ups
10 Hand Release Push-ups
20 Double Unders, 10 Sit-ups
5 Hand Release Push-ups

Every 3 Minutes [Starting at 0:00]:
200 Meter Run

DESCRIPTION

  • Running every 3 minutes will interrupt your progress on the 3 other movements in todays high-rep workout
  • Every 3 minutes [starting at 0:00] you’ll complete a 200 m Run
  • With whatever time remains in the 3-minute window, you’ll complete as many reps as you can on the “scored portion” of the workout
  • This should work out to roughly 1 minute of biking and 2 minutes spent on the double unders, sit-ups, and/or hand release push-ups
  • After returning from the run, you’ll pick up wherever you left off in the workout
  • Run efforts take place on the [0-3-6-9-12-15-18-21-24-27…]
  • We’ll cap this workout at 30 minutes
  • If you hit the cap, put 30:00 as your score and note total completed reps

DOUBLE UNDERS

  • If you have 80+ unbroken double unders when fresh, look to complete this station as written
  • If you’re not quite there, see the “modifications” section for variations and time caps for each round

HAND RELEASE PUSH-UPS

  • At the bottom of each rep, lift your hands off the ground to stop your momentum before pressing back up
  • Pick a number or variation that you allows you to clear the first set of push-ups in 1:30 or less
  • You can complete these from your knees if needed to reduce the weight you are pressing

MODIFICATIONS

DOUBLE UNDERS

  • Reduce Reps
  • Single Unders
  • 150
  • 120
  • 90
  • 60
  • 30
  • Time Caps
  • 2:00
  • 1:40
  • 1:20
  • 1:00
  • 0:40

HAND RELEASE PUSH-UPS

  • Reduce Reps
  • Complete From Knees
  • Regular Push-ups With Hands on Box or Bench

RUN

  • 15/12 Calorie Assault or Row
  • 20/14 Calorie Schwinn Bike
AFTER PARTY
2 RNDS
10- Single Leg Airplane 5 R/5 L