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).
MONDAY 6/29
CONCRETE JUNGLE GYM- 5AM, 6AM, 7AM, 8AM
ZOOM- 9AM
WOD IN THE GERSTLE PARK- 5:30PM
TUESDAY 6/30
CONCRETE JUNGLE GYM- 6AM, 7AM, 8AM
ZOOM- 9AM
ZOOM 5:30PM STRETCHY TYME 6:20PM
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
30 Seconds Each
DB Deadlifts
Active Samson
Air Squats
Active Spidermans
DB Strict Press
Inchworm to Push-ups
DB Push Press
Superman Hold
MOBILITY
Child’s Pose on Dumbbell: 1 Minute
Dumbbell Ankle Stretch: 1 Minute
WOD
15 Double or Single Dumbbell Deadlifts 35/50
21 Jumping Air Squats
DESCRIPTION
- Combining gymnastics and weightlifting in this longer AMRAP workout
- With each station, we’ll alternate between pulling and pressing movements
- Choose weights and variations that allow you to complete 4+ rounds today
- This works out to a round at least every 4:30
PUSH PRESS
- Single Dumbbell Push Press
- Odd Object Push Press
DEADLIFTS
- Single Dumbbell Deadlifts
- Odd Object Deadlifts
Jumping Air Squats
- Air Squats
- Jumping Jax
GENERAL
- With a longer time to work today, it’s all about chipping away at each movement
- While you could complete big or unbroken sets with these weights and rep schemes, let’s aim for consistency over the 18 minutes of work
- Imagining how you’ll be breaking this up 10-12 minutes into the workout can be helpful in coming up with a plan of attack from round one