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:

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 🙂 All classes will also be Zoom classes so if you are not comfortable attending class, you can still join in the fun! More info coming your way soon!!

 

Login for all ZOOM classes- Meeting Password- 214698

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

GENERAL WARM-UP

Running Line Drills

High Knee Karaoke
Over the Hurdle
Knee to Chest
Cradle Stretch
Walking Samson
Lunge & Twist (Over Front Leg)
Toe Touches
High Knees
Butt Kickers
Straight Leg Hops
Side Shuffles
Side Shuffle with Jumping Jacks
Toes Out Walk
Toes In Walk
Heel Walk
Toe Walk
Outside Foot Walk
Inside Foot Walk
Fast Feet

 

MOBILITY

Dumbbell Ankle Stretch: 30 Seconds Each Side

Pigeon Pose + Lat Reach: 1 Minute Each Side

WOD

AMRAP 18:
Buy-In: 1 Mile Run

AMRAP In Time Remaining:
50 Double Unders
35 Air Squats
20 Dumbbell Plank Rows (50’s/35’s)

WORKOUT BRIEF

DESCRIPTION

  • Today’s medium-long AMRAP 18 begins with a “buy-in” 1 mile run
  • The run only happens one time at the start of the workout
  • With whatever time remains in the workout following the run, you’ll complete as many rounds as you can of double unders, air squats, and dumbbell plank rows
  • Your score will be the total number of rounds and reps of those 3 stations
  • You can expect the mile run to take between 6-9 minutes, giving you about 9-12 minutes to work through the scored portion of the workout

DOUBLE UNDERS

  • Choose a rep number or variation that allows you to complete this station in right around 1 minute

DUMBBELL PLANK ROWS

  • From a push-up plank position with hands gripping dumbbells, you’ll alternate rowing 1 dumbbell up to your chest
  • We’ll complete a total of 20 reps, or 10 each side
  • At the top, ensure the dumbbell makes contact with the body before lowering the weight back down
  • Choose a dumbbell weight that you are capable of completing for 20+ reps unbroken when fresh

RUN

  • If unable to run, see further down the page for a list of modifications

MODIFICATIONS

1 MILE RUN

  • 2,000 Meter Row
  • 1,600 Meter Ski Erg
  • 4,000 Meter Bike Erg
  • 100/75 Calorie Assault or Echo Bike
  • 150/120 Calorie Schwinn Bike
  • 1200 Meter Air Runner or Trueform

DOUBLE UNDERS

  • Reduce Reps
  • Single Unders
  • Practice Time Caps
  • Double Taps (Equal Reps)
  • Line Hops (Equal Reps)
  • Over-and-Back Dumbbell Hops (1/2 Reps)

DUMBBELL PLANK ROWS

  • Single Dumbbell Plank Rows
  • Front Plank to Push-up Plank
  • 30 Shoulder Taps

STRATEGY + WOD

RUN

  • With challenging work ahead of you after the buy-in run, let’s move with intelligent intensity here
  • Imagine you’re going out for a 2-3 mile run instead of a 1 mile run
  • This smart pace will set you up nicely to keeping moving on the scored portion of the workout that takes place inside the gym

DOUBLE UNDER & DUMBBELL PLANK ROWS

  • The combination of these two movements will likely be very challenging on the upper body and midline
  • It’s important to find a speed from the first round of work that you see yourself sustaining in the rounds that follow
  • The reason we say “speed” instead of “break-up plan” is that you can still hold the same reps, but rest much longer between sets as the workout goes along
  • Instead of fixating on the rep number, try to clear each of these movements within a similar time frame across the workout
  • The “-“, or time between sets, can often be more important that the size of the sets themselves
  • Consider the following set numbers, while paying attention to how those sets will effect your rest time
  • Double Unders:
  • 1 Set: 50
  • 2 Sets: 30-20 or 25-25
  • 3 Sets: 25-15-10
  • 4 Sets: 20-10-10-10
  • 5 Sets: 10-10-10-10-10
  • Dumbbell Plank Rows:
  • 1 Set: 20
  • 2 Sets: 10-10
  • 3 Sets: 8-7-5
  • 4 Sets: 5-5-5-5
  • 5 Sets: 4-4-4-4-4

AIR SQUATS

  • The air squats will allow you to keep moving forward each round and will likely be the least challenging of the 3 scored movements
  • Use this station as an opportunity to make progress while setting yourself up effectively for the rows and double unders
  • Keep the upper body in a good position while staying relaxed through these 35 reps
  • The more confident you are in holding your speed through the rows and the double unders, the faster you can move here

AFTER PARTY

3 Rnds

8-12 Bulgarian Split Squat

8-12 Single Leg Deadlift

Add weight to the BSS if appropriate