We are still open for outdoor classes! The only change is that we are limited to 12 people per class. Please make sure you register for class. We are so thankful for y’all and for FITNESS!!
WOD
AMRAP 4:
27/21 Calorie Row
27 Burpees
27 DB Plank Rows 35/50 M25/40
Rest 4 Minutes
AMRAP 4:
21/15 Calorie Row
21 Burpees
21 Toes to DB 35/50 M25/40
Rest 4 Minutes
AMRAP 4:
15/9 Calorie Row
15 Burpees
15 DB BOR 35/50 M25/40
GENERAL WARM-UP
Row Warmup
2 Minute Easy Row
Bodyweight Warmup (30 Seconds Each)
Active Samson
Hollow Hold
Push-up to Down Dog
Active Spidermans
Arch Hold
Shoulder Taps
Squat to Stands
Straight Leg Sit-ups
Alternating Bird Dogs
MOBILITY
Banded Lat Stretch: 45 Seconds Each Side
Banded Hamstring Stretch: 45 Seconds Each Side
Banded Cross Body Stretch: 45 Seconds Each Side
AFTER PARTY
HOME GYM OPTION
AMRAP 4:
300 M Run
27 Burpees
27 DB Plank Rows 35/50 M25/40Rest 4 Minutes
AMRAP 4:
200 M Run
21 Burpees
21 Toes to DB 35/50 M25/40
Rest 4 Minutes
AMRAP 4:
100 M Run
15 Burpees
15 DB BOR 35/50 M25/40
MODIFICATIONS
ROW
- Equal Calorie Bike Erg
- Calorie Assault Bike, Echo Bike, Ski Erg:
- 21/15
- 15/12
- 12/9
CHEST TO BAR PULL-UPS
- Reduce Reps
- Banded Chest to Bar Pull-ups
- Jumping Chest to Bar Pull-ups
- Ring Rows
- Double Dumbbell Rows
PULL-UPS
- Reduce Reps
- Banded Pull-ups
- Jumping Pull-ups
- Ring Rows
- Double Dumbbell Rows
TOES TO BAR
- Reduce Reps
- Knees to Elbows/Chest/Waist
- Toe Raises
- Weighted Sit-ups
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Check out our outdoor and Zoom class schedule!
MONDAY
CONCRETE JUNGLE GYM- 5AM, 6AM, 7AM, 8AM
ZOOM- 9AM
CONCRETE JUNGLE GYM- 5 & 6PM
TUESDAY
CONCRETE JUNGLE GYM- 6AM, 7AM, 8AM
ZOOM- 9AM
CONCRETE JUNGLE GYM- 5 & 6PM
WEDNESDAY
CONCRETE JUNGLE GYM- 5AM, 6AM, 7AM, 8AM
ZOOM- 9AM
CONCRETE JUNGLE GYM- 5 & 6PM
THURSDAY
CONCRETE JUNGLE GYM- 6AM, 7AM, 8AM
ZOOM- 9AM
CONCRETE JUNGLE GYM- 6PM
FRIDAY
CONCRETE JUNGLE GYM- 5AM, 6AM, 7AM, 8AM
ZOOM- 9AM
SATURDAY
CONCRETE JUNGLE GYM- 8 & 9AM
Register for Concrete Jungle Gym-: https://www.wellnessliving.com/schedule/tamcrossfit?id_class_tab=1&k_class=219783&k_class_tab=24782
Log in for ZOOM- Meeting Password- 214698 https://zoom.us