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

/j/5520039138?pwd=aktmemhqTEFWdXBVakloQktSUHBHdz09\

“Never Forget”

For Time:
Buy-In: 2001 Meter Row or Run

Directly Into…

4 Rounds:
9 Clusters  95/135M-75/105
11 Bent Over Rows

 

GENERAL WARM-UP

2 Rounds

30 Seconds Row
30 Seconds Squat to Stands
30 Seconds Hollow Hold
30 Seconds Single Leg Glute Bridges (Each Side)

Barbell Warmup

5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats

 

MOBILITY

Barbell Ankle Stretch: 45 Seconds

Wall Turn Back Stretch: 45 Seconds Each Side

DESCRIPTION

  • Today’s workout honors those who lost their lives in the terrorist attacks of September 11th, 2001
  • Each number has it’s own meaning:
  • 2001 Meter Row: The Year
  • 4 Rounds: The Number of Planes
  • 9 Clusters: The Month
  • 11 Bent Over Rows: The Day
  • The workout begins with a buy-in on the rower, which only happens once
  • The intended time range for this workout is between 20-30 minutes

CLUSTERS

  • The Cluster, also known as the Squat Clean Thruster, is one of the most effective barbell movements due to its large range of motion
  • Use a moderate load that will be completed as steady singles within the workout
  • If we had to put a time to it, each set of 9 should be completed in 2 minutes or less

 

STRATEGY + WOD

ROW

  • The buy-in row matters far less than the other two movements of the workout
  • We won’t get “stuck” on the rower, as we’re always moving forward
  • However, there is the possibility of getting “stuck” on both the clusters and BOR if we’re too fatigued from the rower
  • Open up with a steady speed on the 2,001 meters than enables you to get to the barbell feeling fairly fresh

BENT OVER ROWS

  • Big sets aren’t necessary to get these sets of 11 done quickly
  • Instead of thinking about how many reps you’ll do, think about how long you’re resting between
  • 11 singles can potentially be a lot faster than two sets of 6-5
  • With 44 total reps paired with a lot of other pulling, consider small sets and small breaks throughout:
  • 1 Set: 11
  • 2 Sets: 6-5
  • 3 Sets: 4-4-3
  • 4 Sets: 3-3-3-2
  • 5 Sets: 3-2-2-2-2
  • 6 Sets: 2-2-2-2-2-1
  • 11 Sets: Singles

CLUSTERS

    • The clusters are likely the movement that will make the workout
    • While singles are the most consistent approach across the board, the pace between singles can make your time to finish the 9 reps drastically faster or slower
    • Try to stay close to the barbell in order to start the next rep fairly quickly
    • The clusters will get the heart rate and legs firing, but the BOR that follow will bring allow both to rest a little bit
    • Alternating between these two movements that are very different will allow you to bring the intensity for this station

AFTER PARTY

3 RNDS – 2 Min
10 V-Ups
10 Tuck Ups
10 Sit Ups
Max effort hollow hold in remaining time.

HOME GYM

For Time:
Buy-In: 2001 Meter Row or Run

4 Rounds:
9 Double Dumbbell Clusters 35/50 M25/40
11 Bent Over Rows

 

MODIFICATIONS

2001 METER ROW

      • Equal Meter Run (To Maintain Number)
      • Equal Meter Ski Erg (To Maintain Number)
      • Equal Meters Any Bike (Add 2001 Meter Cash-Out)

9 CLUSTERS

      • 9 Double Dumbbell Clusters (9)
      • 9 Single Dumbbell Clusters (Each Arm)

11 BENT OVER ROWS

    • 11 Banded Strict Pull-ups
    • 11 Ring Rows (Feet Elevated)
    • 11 Inverted Bar Rows
    • 11 Renegade Rows
    • 11 Double Dumbbell Plank Rows (Each Side)
    • 11 Double Dumbbell Bent Over Rows
    • 11 Single Dumbbell Bent Over Rows (Each Side)