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

AMRAP 18:
6 Double or Single Bent Over Rows 35/50
9 Double or Single Dumbbell Push Presses 35/50
15 Double or Single Dumbbell Deadlifts 35/50
21 Jumping Air Squats
If single, complete all reps on one side, then switch sides.

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
MODIFICATIONS

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
AFTER PARTY
3 RNDS
20 Russian Twist (10 R/10 L)
20 London Bridges (10 R/10 L)
20 Side Plank Crunch (10 R/10 L)