All of our outdoor CrossFit classes are also Zoom classes. Schedule and link below!
*************************************
WOD
7 Rounds For Time:
30 Double Unders
20 Shuttle Runs [10 Meters]
10 Burpees
GENERAL WARM-UP
Bike Warmup
1 Minute Easy
1 Miunute Easy-Moderate
1 Minute Moderate
30 Seconds Each
Jumping Jacks
Active Spidermans
Single Unders
Push-up to Down Dog
Double Taps
Slow Air Squats
MOBILITY
Couch Stretch: 1 Minute Each Side
Calf Stretch On Post: 30 Seconds Each Side
AFTER PARTY
2 Sets:
1 Minute Banded Pull-Aparts (or DB Bent Over Flies)
1 Minute Side Plank (Each Side)
1 Minute Banded Front Plank
WORKOUT VARIATIONS
HOME GYM
7 Rounds For Time:
30 Double Unders
20 Shuttle Runs [10 Meters]
10 Burpees
MODIFICATIONS
BIKE
- 250/200 Meter Row
- 500/400 Meter Bike Erg
- 200/150 Meter Ski Erg
- 12/9 Calorie Assault or Echo Bike
- 20/15 Calorie Schwinn Bike
- 150 Meter Trueform or Air Runner
- 15 Shuttle Runs [10 Meters]
DOUBLE UNDERS
- Reduce Reps
- Single Unders (45)
- Practice Time Caps (40 Seconds)
- Double Taps
- Line Hops
- Over-and-Back Dumbbell Hops
*************************************
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
