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

3 RDNS- 10 Reps of each
Front Raises
Side Raises
Bent Over Flies
– use light db or bumper plates

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

_________________________

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

/j/5520039138?pwd=aktmemhqTEFWdXBVakloQktSUHBHdz09\