All of our outdoor CrossFit classes are also Zoom classes. Schedule and link below!
*************************************
WOD
On the 5:00 x 4 Rounds:
20 Alternating Dumbbell Snatches 35/50 M25/40
40 Air Squats
20/15 Calorie Assault Bike
GENERAL WARM-UP
30 Seconds Each
Easy Bike
Lateral Squats
Down Dog
Moderate Bike
Wall Squats
Inchworm to Push-ups
Faster Bike
Goblet Squats
Side Plank (Each Side)
Single Dumbbell Warmup
20 Seconds Each Side
With Lighter Weight:
Single Dumbbell Deadlift (Between Legs)
Single Dumbbell Russian Swings
Single Dumbbell Strict Press
MOBILITY
Dumbbell Ankle Stretch: 30 Seconds Each Side
Dumbbell Squat Hold: 1 Minute
Dumbbell Assisted Straddle Stretch: 1 Minute
Dumbbell Warrior Squats: 1 Minute
AFTER PARTY
3 Rnds On a 2 Min Clock
WORKOUT VARIATIONS
HOME GYM
On the 5:00 x 4 Rounds:
20 Alternating Dumbbell Snatches
30 Shuttle Runs [10 Meters]
40 Air Squats
MODIFICATIONS
ALTERNATING DUMBBELL SNATCHES
- Barbell Power Snatches [Light]
- Odd Object Ground to Overhead
- Kettlebell Swings
- Slamballs
BIKE
- Equal Calorie Bike Erg
- Equal Calorie Echo Bike
- Equal Calorie Ski Erg
- 25/18 Calorie Row
- 400 Meter Run
- 30 Shuttle Runs [10 Meters]
- 300 Meter Air Runner or Trueform
*************************************
All outdoor classes are also available via Zoom!
MONDAY
Outdoor & Zoom- 5, 6, 7 & 8AM
Zoom Only- 9AM
Outdoor & Zoom – 5 & 6PM
TUESDAY
Outdoor & Zoom- 6, 7 & 8AM
Zoom Only- 9AM
Outdoor & Zoom – 5 & 6PM
WEDNESDAY
Outdoor & Zoom- 5, 6, 7 & 8AM
Zoom Only- 9AM
Outdoor & Zoom – 5 & 6PM
THURSDAY
Outdoor & Zoom- 6, 7 & 8AM
Zoom Only- 9AM
Outdoor & Zoom – 6PM
FRIDAY
Outdoor & Zoom- 6, 7 & 8AM
Zoom Only- 9AM
SATURDAY
Outdoor & Zoom- 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
