Tamalpais CrossFit will resume classes on Monday June 29th at 5:00am!

Borrowed equipment can be returned at one of the following times:

Wednesday 6/24th from 3-5pm

Friday 6/26th from 7-8am

Saturday 6/27th from 9-11am

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:

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

You must register for CrossFit Classes, Full Throttle M/W/F 8:45am, Competition Training- Sat 6:45am and Olympic Weightlifting  Sun 9am- Please visit https://www.wellnessliving.com/schedule/tamcrossfit?id_class_tab=1&k_class=92324&k_class_tab=12208

Create an account if you haven’t already and sign up for the class of your choice. Please only reserve a class that you know you can attend. If life happens and you are unable to attend a class you registered for, please remove yourself ASAP so that another member can attend.

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

2 Rounds

30 Seconds Straight Leg Sit-ups
30 Seconds Active Samson
30 Seconds Arch-ups
30 Seconds Active Spidermans

2 Rounds

30 Seconds Flutter Kicks
30 Seconds Step Back Lunges

MOBILITY

Pike Stretch: 45 Seconds

Up Dog: 45 Seconds

Down Dog: 45 Seconds

WOD

AMRAP 16:
3 Toes to Bar or T2DB, 50′ Walking Lunge, 50′ Bear Crawl
6 Toes to Bar or T2DB, 50′ Walking Lunge, 50′ Bear Crawl
9 Toes to Bar or T2DB, 50′ Walking Lunge, 50′ Bear Crawl
…
[Add 3 Toes to Bar Each Round]

 

WORKOUT BRIEF

DESCRIPTION

  • Todays triplet workout has a bodyweight focus and targets the core, shoulders, and legs
  • While the lunges and bear crawl distances remain at 50 feet, the toes to bar will climb by 3 reps each round
  • Your score at the end of the 16 minutes is total rounds + reps
  • For Example: If you finish the round that began with 18 toes to bar and complete 3 toes to bar into the round of 21, your score would be 18+3
  • Only count fully completed 50 foot distances towards your score [count as 50 reps]
  • You can expect to get either to or through the round of 18 toes to bar at the end of 16 minutes

TOES TO BAR

  • If you have 15+ toes to bar unbroken when fresh, let’s complete this station as written
  • If you’re not there yet, consider reducing the volume each round or choose a sub from “modifications”
  • If you’re adjusting the volume, you could climb by 1-2 reps each round instead of 3:
  • Climb By 1’s: 1-2-3-4-5…
  • Climb By 2’s: 2-4-6-8-10…

WALKING LUNGE

  • This lunge is completed with just your bodyweight – no external weight needed
  • The back knee should touch the ground with each step
  • After stepping out of the lunge, reach full extension with the body at the top before stepping the opposite leg forward

BEAR CRAWL

  • The Bear Crawl isn’t a movement we do often, but it pairs well with toes to bar and lunges today, as it will also challenge the midline, shoulders, and legs
  • If you want a beefed up version of the bear crawl, complete a 25-50′ handstand walk or the dumbbell bear crawl

MODIFICATIONS

TOES TO BAR

  • Reduce Reps
  • Feet as High as Possible
  • Knees to Elbow/Chest/Waist
  • Toe Raises

WALKING LUNGE

  • 20 Step Back Lunges (10 Each Leg)
  • 20 Box Step-ups (10 Each Leg)

BEAR CRAWL

  • 15 Push-ups
  • 100 Meter Sled Push
  • 100 Meter Sled Drag
  • 100 Meter Farmers Carry
  • 100 Meter Weighted Run
  • 50′ Handstand Walk
  • 50′ Dumbbell Bear Crawl

 

STRATEGY + WOD

GENERAL

  • To stop your progress on the lunges and bear crawls might just take more energy than completing the 50 feet unbroken
  • Rather than taking break on these horizontal movements, look to continuously move forward at a steady pace
  • The main priority is to find the ideal break-up strategy for your climbing reps of toes to bar
  • The reps listed in the workout description (3-6-9) are low, and essentially serve as a buy-in for the high reps later in the workout
  • Keep the later rounds in mind, as the workout truly begins when the reps reach double digits (12-15-18…)
  • The workout will come down to finding a way to stay moving on the bar, with the goal being to find the break-up strategy that maximizes your current ability on this movement
  • There is no set too small, as quick sets of 1-3 are definitely on the table, especially if you find high rep toes to bar challenging
  • For Example: You can very well clear a set of 15 toes to bar in very quick sets of 3 faster than 2 bigger sets of 8-7 with a long break between
  • If you find yourself standing around a lot on the toes to bar, don’t feel like you have to stick to a specific rep scheme
  • Adjust as needed during the workout to minimize time spent not moving

AFTER PARTY

Cool Down

10-15 Minutes of Stretching & Rolling

Recommended Targets:

  • Lats
  • Quads
  • Glutes
  • Lower Back