Starting November 2nd we will have a change/addition to the schedule.
5 & 6pm on Monday’s Tuesday’s and Wednesday’s
and
6pm on Thursday’s!
WOD
AMRAP 5:
5 Strict Pull-ups
10 Push-ups
15 Air Squats
Rest 1 Minute
AMRAP 5:
5 Pull-ups
10 Push-ups
15 Air Squats
Rest 1 Minute
AMRAP 5:
5 Chest to Bar Pull-ups
10 Push-ups
15 Air Squats
GENERAL WARM-UP
1 Minute Each
Active Samson + Air Squat
Shoulder Taps
Lateral Squats
Push-up to Down Dog
Wall Squats
Hollow Hold
MOBILITY
Banded 3-Way Shoulder: 30 Seconds Each Position & Side
Banded Hamstring Stretch: 1 Minute Each Side
AFTER PARTY
Cool Down
10-15 Minutes of Stretching & Rolling
Recommended Targets:
- Lats
- Chest
- Quads
- Glutes
WORKOUT VARIATIONS
HOME GYM
AMRAP 5:
10 DB Bent Over Flies
10 Push-ups
15 Air Squats
Rest 1 Minute
AMRAP 5:
10 DB Front Raises
10 Push-ups
15 Air Squats
Rest 1 Minute
AMRAP 5:
10 DB Side Raises
10 Push-ups
15 Air Squats
MODIFICATIONS
5 PULL-UPS
- Reduce Reps
- 5 Banded Strict Pull-ups
- 10 Ring Rows
- 5 Inverted Bar Rows
- 5 Renegade Rows
- 10 Dumbbell Rows From Plank Position (Each Side)
- 10 Barbell Bent Over Rows
- 10 Double Dumbbell Bent Over Rows
- 10 Single Dumbbell Bent Over Rows (Each Side)
- 10 Odd Object Bent Over Rows
10 PUSH-UPS
- Reduce Reps
- Hands Elevated (Box or Bench)
- Knee Push-ups
Check out our outdoor and Zoom class schedule!
MONDAY
CONCRETE JUNGLE GYM- 5AM, 6AM, 7AM, 8AM
ZOOM- 9AM
CONCRETE JUNGLE GYM- 5:30PM
TUESDAY
CONCRETE JUNGLE GYM- 6AM, 7AM, 8AM
ZOOM- 9AM
CONCRETE JUNGLE GYM- 5:30PM
WEDNESDAY
CONCRETE JUNGLE GYM- 5AM, 6AM, 7AM, 8AM
ZOOM- 9AM
CONCRETE JUNGLE GYM- 5:30PM
THURSDAY
CONCRETE JUNGLE GYM- 6AM, 7AM, 8AM
ZOOM- 9AM
CONCRETE JUNGLE GYM- 5:30PM
FRIDAY
CONCRETE JUNGLE GYM- 5AM, 6AM, 7AM, 8AM
ZOOM- 9AM
SATURDAY
CONCRETE JUNGLE GYM- 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
