Change to the schedule! We will now have WOD in the Park on MONDAY’s, TUESDAY’s & WEDNESDAY’s! Register via link below!

 

MONDAY

CONCRETE JUNGLE GYM- 5AM, 6AM, 7AM, 8AM

ZOOM- 9AM

WOD IN THE GERSTLE PARK- 5:30PM

 

TUESDAY

CONCRETE JUNGLE GYM- 6AM, 7AM, 8AM

ZOOM- 9AM

WOD IN THE GERSTLE PARK- 5:30PM

ZOOM 5:30PM STRETCHY TYME 6:20PM

 

WEDNESDAY

CONCRETE JUNGLE GYM- 5AM, 6AM, 7AM, 8AM

ZOOM- 9AM

WOD IN THE GERSTLE PARK- 5:30PM

 

THURSDAY

CONCRETE JUNGLE GYM- 6AM, 7AM, 8AM

ZOOM- 9AM

ZOOM 5:30PM STRETCHY TYME 6:20PM

 

FRIDAY

CONCRETE JUNGLE GYM- 5AM, 6AM, 7AM, 8AM

ZOOM- 9AM

 

SATURDAY

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

Warmup Run

400 Meters Easy

30 Seconds

Active Spidermans
Russian Baby Makers

Mountain Climbers
Lateral Squats

Sprawls
Inchworm to Push-ups

Slow Air Squats
Slow Burpees

Barbell Warmup

5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats

 

MOBILITY

Scorpion Front: 40 Seconds

Scorpion Back: 40 Seconds

Squat Hold: 40 Seconds

 

WOD

For Time:
1 Mile Run
10 Rounds of “Bergeron Beep Test”

1 Round of “Bergeron Beep Test”:
7 Thrusters 55/75
7 Pull-ups/BOR
7 Burpees

HOME GYM

For Time:
1 Mile Run
10 Rounds of “Bergeron Beep Test”

1 Round of “Bergeron Beep Test”:
7 Single Dumbbell Thrusters 35/50
7 Pull-ups
7 Burpees