All of our outdoor CrossFit classes are also Zoom classes. Schedule and link below!
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WOD
10 Rounds For Time [25 Minute Cap]:
30 Double Unders
20 AbMat Sit-ups
10 Hand Release Push-ups
GENERAL WARM-UP
30 Seconds Each
Push-up to Down Dog
Jumping Jacks
Alternating Bird Dogs
Active Spidermans
Lateral Hops Over Rope
Front Plank
Up Dog
Easy Single Unders
Front Plank to Push-up Plank
Active Samson
Double Taps
Shoulder Taps
MOBILITY
Couch Stretch: 60 Seconds Each Side
Pec Stretch on Wall: 45 Seconds Each Side
Calf Stretch on Post: 30 Seconds Each Side
AFTER PARTY
Cool Down
10-15 Minutes of Stretching & Rolling
Recommended Targets:
- Calves
- Chest
- Triceps
- Quads
WORKOUT VARIATIONS
HOME GYM
10 Rounds For Time [25 Minute Cap]:
30 Double Unders
20 Sit-ups
10 Hand Release Push-ups
MODIFICATIONS
DOUBLE UNDERS
- Reduce Reps
- Single Unders
- Practice Time Caps
- Double Taps (Equal Reps)
- Line Hops (Equal Reps)
- Over-and-Back Dumbbell Hops (1/2 Reps)
ABMAT SIT-UPS
- Sit-ups with Feet Anchored
HAND RELEASE PUSH-UPS
- Reduce Reps
- Hands Elevated (Box or Bench)
- Knee Push-ups
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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