We will be opening June 29th but in the mean time, try one of these fabulous outdoor classes…Class size is limited and you must register via the link 🙂

Class Schedule for the week:

Monday June 22nd– 6:30am & 9:00am- ZOOM

Concrete Jungle Gym 7:00am TCF Parking Lot- register here: https://www.wellnessliving.com/schedule/tamcrossfit?id_class_tab=1&k_class=219783

Create your account or login to your existing account, then use the menu to “Book Now” and choose your class!

 

Tuesday June 23rd– 9:00am- & 5:30pm & 6:20pm Stretchy Tyme – ZOOM

 

Wednesday June 24th-  6:30am & 9:00am- ZOOM

WOD in the Park 5:30PM Gerstle Park – register here: https://www.wellnessliving.com/schedule/tamcrossfit?id_class_tab=1&k_class=0&k_class_tab=0

Create your account or login to your existing account, then use the menu to “Book Now” and choose your class!

 

Thursday June 25th- 9:00am & 5:30pm & :20pm Stretchy Tyme – ZOOM

 

Friday June 26th– 6:30am & 9:00am- ZOOM

Concrete Jungle Gym 6:00am TCF Parking Lot- register here: https://www.wellnessliving.com/schedule/tamcrossfit?id_class_tab=1&k_class=219783

Create your account or login to your existing account, then use the menu to “Book Now” and choose your class!

 

Saturday June 27th–  9:00am- ZOOM

Concrete Jungle Gym 8:00am TCF Parking Lot-register here:

https://www.wellnessliving.com/schedule/tamcrossfit?id_class_tab=1&k_class=219783

Create your account or login to your existing account, then use the menu to “Book Now” and choose your class!

 

Monday June 29th– TCF Re-Opens!! Class size will be limited to 10 and you will need to register before hand 🙂

 

Login for all ZOOM classes- Meeting Password- 214698

https://zoom.us/j/5520039138?pwd=aktmemhqTEFWdXBVakloQktSUHBHdz09

GENERAL WARM-UP

3 Rounds

20 Seconds Active Spidermans
10 Seconds Air Squats
20 Seconds Push-up to Down Dog
10 Seconds Air Squats
20 Seconds Active Samson
10 Seconds Air Squats
20 Seconds Shoulder Taps
10 Seconds Air Squats

MOBILITY

Couch Stretch: 1 Minute Each Side

Pec Stretch on Wall: 30 Seconds Each Side

WOD

AMRAP 7:
4 Strict Pull-ups
8 Double Dumbbell Step Back Lunges
12 Push-ups
16 AbMat Sit-ups

Rest 3 Minutes

AMRAP 7:
4 Strict Pull-ups
8 Single Dumbbell Step Back Lunges
12 Push-ups
16 AbMat Sit-ups

WORKOUT VARIATIONS

FULL EQUIPMENT

AMRAP 7:
4 Bar Muscle-ups
8 Front Squats 135/185 M 95/140
12/9 Calorie Bike
16 Toes to Bar

Rest 3 Minutes

AMRAP 7:
4 Bar Muscle-ups
8 Front Squats 105/155 M- 80/115

12/9 Calorie Bike
16 Toes to Bar

WORKOUT BRIEF

DESCRIPTION

  • This two part workout features gymnastics and weightlifting components
  • The reps stay the same in the second AMRAP 7, but the step back lunge weight will decrease
  • This 50% drop in weight is designed to allow you to complete a similar amount of work despite the fatigue
  • Record your total rounds and reps for both parts, as your score is the sum total of the 2 efforts
  • Choose weights and variations that will allow you to complete at least 3+ rounds in each AMRAP

STRICT PULL-UPS

  • If you have 12+ strict pull-ups unbroken when fresh, let’s look to complete this station as written
  • If you’re not quite there, consider reducing reps or choose a modification from further down the page

DUMBBELL STEP BACK LUNGES

  • There are two kinds of lunges in today’s workout:
  • 1st 7 Minutes: Double Dumbbell Step Back Lunges
  • 2nd 7 Minutes: Single Dumbbell Step Back Lunges
  • The weight for both types of lunges should be something that allows you to complete the 8 reps unbroken each round
  • You’ll complete 8 total reps or 4 each side, alternating legs every rep
  • You can hold the dumbbells wherever is most comfortable for you during this movement (hang, shoulders, etc…)
  • The back knee should touch the ground and the lower body should reach full extension before changing sides

PUSH-UPS

  • If you have over 20 good push-ups unbroken when fresh, let’s look to complete this station as written
  • If you’re not quite there, consider reducing reps or choose a modification from further down the page

ABMAT SIT-UPS

  • If you don’t have an AbMat available, anchor your feet under dumbbells or a couch

MODIFICATIONS

STRICT PULL-UPS

  • Reduce Reps
  • Banded Strict Pull-ups
  • Ring Rows
  • Inverted Bar Rows
  • Renegade Rows (Equal Reps)
  • Dumbbell Rows From Plank Position (Equal Reps Each Side)
  • Barbell Bent Over Rows
  • Double Dumbbell Bent Over Rows (2x Reps)
  • Single Dumbbell Bent Over Rows (2x Reps Each Side)
  • Odd Object Bent Over Rows (2x Reps)

DUMBBELL STEP BACK LUNGES

  • Single Dumbbell (For Both Parts)
  • Odd Object Step Back Lunges
  • Jumping Lunges
  • Box Step-ups

PUSH-UPS

  • Reduce Reps
  • Hands Elevated (Box or Bench)
  • Knee Push-ups

ABMAT SIT-UPS

  • Sit-ups with Feet Anchored

STRATEGY + WOD

GENERAL

  • We can split the 4 movements in this workout up into 2 categories
  • The first category is strict upper body gymnastics and the second is the AbMat sit-ups and lunges
  • The most sustainable plan over the 14 total minutes of work likely involves breaking up the strict movements while pushing for unbroken sets of lunges and sit-ups
  • Some quick breaks on the push-ups and pull-ups from the beginning can help you hold the same break-up sets across the whole workout
  • If we had to choose, it is better to be conservative on these upper body movements and aggressive on the lunges and sit-ups
  • Overall, the goal is to stay fairly consistent across these two 7-minute efforts
  • With a drop in weight for the lunges in the second AMRAP, we’re ideally matching our first round score or building upon it
  • That being said, move at a pace over the first 7 minutes that you see yourself being able to hold or improve during the last 7 minutes
  • See below for options on how to break up the strict upper body movements

STRICT PULL-UPS

  • 1 Set: 4
  • 2 Sets: 2-2
  • 3 Sets: 2-1-1

PUSH-UPS

  • 1 Set: 12
  • 2 Sets: 6-6 or 7-5
  • 3 Sets: 4-4-4
  • 4 Sets: 3-3-3-3
  • 5 Sets: 4-2-2-2-2

AFTER PARTY

3 RNDS

30 Seconds On 30 Seconds Rest

Jumping Goblet Squats