All of our outdoor CrossFit classes are also Zoom classes. Schedule and link below!
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WOD
5 Rounds For Time:
400 Meter Run
30 Kettlebell Swings 35/53
30 Step Back Lunges
GENERAL WARM-UP
Warmup Run
400 Meters Easy
2 Rounds
30 Seconds Active Samson
30 Seconds Active Spidermans
30 Seconds Inchworm to Push-up
30 Seconds Down Dog
MOBILITY
Pigeon Pose + Lat Reach: 90 Seconds Each Side
AFTER PARTY
Cool Down
10-15 Minutes of Stretching & Rolling
Recommended Targets:
- Calves
- Glutes
- Quads
- Hamstrings
WORKOUT VARIATIONS
HOME GYM
5 Rounds For Time:
400 Meter Run
30 Dumbbell Swings
30 Step Back Lunges
MODIFICATIONS
KETTLEBELL SWINGS
- Single Arm Russian Dumbbell Swings
- Odd Object Ground to Overhead
- Single Arm Dumbbell Devil’s Press
- Single Arm Dumbbell Snatch
STEP BACK LUNGES
- Box Step-ups
400 METER RUN
- 500/400 Meter Row
- 1,000/800 Meter Bike Erg
- 400/300 Meter Meter Ski Erg
- 25/18 Calorie Assault or Echo Bike
- 40/30 Calorie Schwinn Bike
- 300 Meter Trueform or Air Runner
- 30 Shuttle Runs [10 Meters]
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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
