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).

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

2 Rounds

30 Seconds Each

Jumping Jacks
Lateral Squats
Lateral Hops in Place
Inchworm to Push-ups
Lateral Hops Over Dumbbell
Slow Air Squats

MOBILITY

Pigeon Pose + Lat Reach: 1 Minute Each Side

Single Dumbbell Warmup

Each Side With Lighter Weight:
5 Deadlifts
5 Single Arm Russian Swings
5 Strict Press
5 Burpees

WOD
On the 4:00 x 5 Rounds:
5 Devil Presses 35/50
10 Over-and-Back Hops Over Dumbbell
15 Double or Single Dumbbell Squats 35/50
10 Over-and-Back Hops Over Dumbbell
5 Devil Presses 35/50

WORKOUT BRIEF

DESCRIPTION

  • Working through 5 fast paced intervals for today’s conditioning piece
  • You’ll complete the listed work for time and rest until the next 4-minute window begins
  • For Example: If the work takes you 3 minutes, you’ll have 1 minute to rest before the next round starts
  • To help maintain intensity, these rounds should take 3 minutes or less – giving you at least 1 minute of rest
  • Record your time for each interval, as your final score is the slowest of the 5
  • Rounds begin on the [0-4-8-12-16]

DUMBBELL MOVEMENTS

  • Let’s choose one dumbbell weight for both weighted movements today
  • This weight will likely be chosen off the more difficult movement, the Devil’s Press
  • This station combines a dumbbell burpee with a double dumbbell snatch
  • There is no pause at the shoulders on the way up, as the weight should travel overhead in one fluid motion
  • Choose a moderate weight that allows you to complete the 5 reps in around 30-40 seconds

OVER-AND-BACK HOPS OVER DUMBBELL

  • You’ll hop over 1 dumbbell for this station
  • Over and back is equal to 1 rep [20 total hops]

MODIFICATIONS

DEVIL’S PRESS

  • 10 Single Arm Devil’s Press (5 Each Side)

OVER-AND-BACK DUMBBELL HOPS

  • 20 Double Unders or 40 Single Unders
  • 25 Line Hops

DOUBLE DUMBBELL SQUATS

  • 20 Single Dumbbell Goblet Squats

STRATEGY + WOD

GENERAL

  • With rest built in to each piece, look to move with a purpose through these 5 stations
  • Since the score is the slowest of the 5 rounds, this should be a hard, but sustainable pace
  • It can be helpful to declare your first round as the slowest round
  • From there, look to hold that speed or find one place to pick up the pace
  • In a workout like this, simply increasing your transition time from one movement to the next can help you decrease your score each round
  • After the first round, you’ll have a good sense of what to expect and will better understand where you can gain some time

DEVIL’S PRESS

  • The Devil’s Presses start and end each round
  • Coming off rest and knowing rest is coming is a nice incentive to stay pushing forward
  • While it is a challenging movement, it’s also a relatively slow developing movement
  • Breathing out in the bottom of the burpee and after the “swing” overhead can make this station more manageable

HOPS & SQUATS

  • Move at a pace on your first set of 10 hops that allows you to thrive through the squats
  • The squats are truly the only place we’d stop moving, so look to hold on for unbroken sets throughout if possible
  • After the first round, you’ll also have a better idea of how these movements impact each other
  • You may be feel like you’re able to increase your hop speed or squat cycle time to improve your score in the next round
AFTER PARTY
3 RDNS
20 DB Side Bends
10 V-Ups
10 Tuck Ups
rest as needed between