All of our outdoor CrossFit classes are also Zoom classes. Schedule and link below!
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55 Deadlifts 155/225- M110/165
55 Wallballs 14/20
55 Calorie Row
GENERAL WARM-UP
Row Warmup
2 Minutes Easy
30 Seconds Each
Glute Bridges
Single Leg Glute Bridge (Right)
Single Leg Glute Bridge (Left)
Glute Bridge Walkouts
Plank Shoulder Taps
Push-up to Down Dog
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
MOBILITY
Barbell Thoracic Opener: 2 Minutes
Kneeling Hamstring Stretch: 45 Seconds Each Side
Calves Foam Roll: 45 Seconds Each Side
AFTER PARTY
15-12-9:
London Bridges
Weighted Glute Bridges
Directly Into…
21-15-9:
Weighted Sit-ups
Bird Dog
WORKOUT VARIATIONS
HOME GYM
AMRAP 13:
55 Double Dumbbell Deadlifts
55 Single Dumbbell Goblet Squats
55 Shuttle Runs [10 Meters]
55 Double Dumbbell Push Press
MODIFICATIONS
DEADLIFTS
- Double Dumbbell Deadlifts
- Single Dumbbell Deadlifts
- Odd Object Deadlifts
- Kettlebell Deadlifts
PUSH PRESS
- Double Dumbbell Push Press
- Single Dumbbell Push Press
WALLBALLS
- Jumping Air Squats
- Single Dumbbell Goblet Squats
- Medicine Ball Squat Cleans
ROW
- Equal Calories Any Machine
- 55 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
