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 for the week below:





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


Run Warmup

200 Meter Easy Run

30 Seconds Each

Active Spidermans
Romanian Deadlifts
Mountain Climbers
Hang Muscle Cleans
Strict Press + Reach
Slow Burpees
Slow Power Clean and Jerks

The below is a lot of volume if you have not been working out regularly, please watch the video for suggested options 🙂


For Time:
30 Clean and Jerks 95/135 M-75/105
1 Mile Run
50 Bent Over Rows
1 Mile Run
100 Burpees

This is a version of “Glen”, we usually don’t like to change hero WODs but we feel we can still honor Glen and be thankful for all that served by completing this version in the parking lot.


For Time:
30 Double Dumbbell Clean and Jerks 35/50
1 Mile Run
50 Pull-ups or Bent Over Rows
1 Mile Run
100 Burpees


  • This longer effort is a balanced workout that includes cardio, gymnastics, and weightlifting
  • This workout is intended to take about 25-40 minutes to complete
  • Rough timeline for each movement:
    * 30 Clean and Jerks: 3-5 Minutes
    * 1 Mile Run: 7-9 Minutes
    * BOR: 2-3 Minutes
    * 1 Mile Run: 7-9 Minutes
    * 100 Burpees: 7-12 Minutes
  • Choose weights and variations that allow for completion within this time frame


  • The clean and jerks should be performed at a moderate weight that you are capable of cycling for 10+ reps unbroken when fresh
  • Due to the overall workout volume, this is likely something that will be completed as quick singles to start the workout
  • Coaching Note:
  • When athletes finish their 30 clean and jerks, it may be a good idea to clear the barbells from the floor for them
  • Especially if you are short on space, this allows more room for safe rope climbs and burpees


  • Choose a rep number or variation that takes less than 3 minutes to complete


  • These are standard burpees requiring chest and thighs to the floor in the bottom
  • You can jump up or step up of the floor
  • Finish with some air under the feet and a small clap overhead


  • When considering modifications for the 1 mile runs, keep in mind this station is designed to take between 7-9 minutes to complete
  • See further down the page for “modifications”



Former U.S. Navy SEAL Glen Doherty, 42, of Winchester, Massachusetts, assigned to a State Department security detail in Benghazi, Libya, died in an attack on a U.S. consulate on September 11, 2012. He is survived by his parents, Ben and Barbara, sister Katie, and brother Greg.

“Glen, I still can’t believe you punched out early on me, but glad to hear from the guys that you fought like a hero–no surprise there. You should know, your efforts resulted in the rescue of over 20 Department of State personnel. They are alive today because of yours and Ty’s heroic action. I know you hate funerals as much as I do but, the service in Winchester was humbling and inspiring. The people of Boston are amazing. I had to choke back the tears as me and the boys rolled through town, and thousands of people lined the streets to honor a hero and our friend and teammate. Seeing American citizens united around a hero, if only for a brief moment, restored my faith in humanity and that there’s other things more important in life than killing each other. Your family is and was amazing. Their poise, patience and the dignity they displayed was incredible to witness. Your mom, Barbara, stood by stoically for hours to ensure she greeted everyone who came to pay their respects. She was an inspiration to everyone who watched. Seeing your dad, his sadness and how proud he was of you, made me give him a big hug, and reminded me to work harder at patching things up with my own father. Greg delivered one of the best talks I’ve ever heard under the most difficult of situations. What an amazing brother; I hope to get to know him better. His speech made me reflect on my own life choices and how important our relationship with friends and family are. I’m going to work harder at embracing my friends and family the way you always did. Katie gave such an awesome toast at the wake with all the Bub lessons to live by, I smirked secretly to myself knowing that I’ve heard them all before and will never forget. “Drive it like it’s stolen!” and “Kids don’t need store-bought toys, get them outdoors!” and all the rest. Your nephews are amazing and so well-behaved. Great parents of course. F.Y.I., I told them I’d take them flying when they come out west. They were beaming when I described all the crazy flying adventures me and their uncle went on. I told them how you and I would fly with my own kids and take turns letting them sit on our laps to get a few minutes at the controls. I’ll do it up right and let them each have a go at the controls. Sean has been steadfast in his support role and has handled everything thrown at him. Helping him this last week really showed me why he was such a close friend of yours. He’s solid, and I look forward to his friendship for years to come. You chose well having him execute your will, he’s solid. We are all dedicated, as you explicitly indicated to us all, to throw you the biggest eff-ing party we can, and to celebrate your life as well as our own. Done deal; Sean and I are on it. Most of SEAL Team 3 GOLF platoon showed up in Boston. It was great to see how guys like Tommy B. just made stuff happen, no matter what was needed. Things just got handled like men of action handle them, no questions asked and no instructions needed — just get it done in true SEAL fashion. One by one the Tridents were firmly pounded into to the mahogany as the guys paid their respect. Mike and I handed the plank to your mom, choked back tears, and kissed her on the cheek. We both told her how much you’ll be missed by us all. Afterwards, the Team Guys, Elf, Steve, Sean and others tipped a few back in your honor. In good Irish fashion we drank whiskey from Sean’s “What Jesus Wouldn’t Do” flask, hugged each other like brothers and said goodbye, each in our own way. My kids will miss their Uncle Glen. I told them it’s O.K. to cry (we all had a good one together) and to be sad but not for too long. You wouldn’t want that. They will grow older, and like the rest of us, and be better human beings for having known you.

You definitely lived up to the words of Hunter S. Thompson: “Life should not be a journey to the grave with the intention of arriving safely in a pretty and well-preserved body, but rather to skid in broadside in a cloud of smoke, thoroughly used up, totally worn out, and loudly proclaiming “Wow! What a ride!”

When I skid in broadside in a cloud of smoke myself I’ll expect to see your smiling face handing me a cold beer. See you on the other side, brother. You are missed by many.” – Brandon Webb (Former Navy SEAL who served with “Glen)



  • 2k Row
  • 4k Bike Erg
  • 1,600 Meter Ski Erg
  • 100/75 Calorie Assault or Echo Bike
  • 160/115 Calorie Schwinn Bike
  • 1200 Meter Air Runner or Trueform



  • With a lot of work ahead and the weight coming back down the ground anyways, quick singles may be the best option here
  • A combination of ‘touch and go’ sets and quick singles could also be a good option
  • In this option, for example, you could complete somewhere between 5-10 ‘touch and go’ reps to start the workout before immediately going with quick singles
  • This allows you to get significantly into the 30 reps when you’re still fresh and then continue to move forward with fast singles


  • The majority of todays workout will be spent running
  • That being said, these efforts are not throw away stations
  • Instead of just putting one foot in front of the other, look to move at the maximum pace that still allows you to thrive on the next station


  • Good technique on the BOR
  • The most important thing here is a solid back
  • Taking your time to ensure a proper connection to the Barbell
  • For pacing and efficiency purposes, see if you can make complete sets of 5


  • This is one of the more time consuming stations, especially as it comes at the end of the workout
  • Playing a game with yourself can help keep you moving and make the 100 reps more manageable to complete:
    * Move a chip every 10 reps to show progress
    * Face another direction after every 10 reps
    * Use the clock and try to maintain a certain number on the minute
  • Hold one pace for the majority of these reps and look to pick up your speed for the final 15-20