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\

Front Squat Complex

Build to a Heavy:
1 Pausing Front Squat (2 Seconds in Bottom)
1 Front Squat

WOD

10 Rounds For Time:
15 Wallballs 14/20
200 Meter Run

GENERAL WARM-UP

Run Warmup

200 Meters Easy

30 Seconds Each

Glute Bridges
Air Squats to Medicine Ball

Single Leg Glute Bridges (Each Side)
Medicine Ball Front Squats

Glute Bridge Walkouts
Medicine Ball Thrusters

Barbell Warmup

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

MOBILITY

Pigeon Pose: 1:30 Each Side

 

AFTER PARTY

3 RDNS 30 Reps of each
Toe Touches
Alt V- Up
Russian Twist
Tuck Up
Penguin

WORKOUT VARIATIONS

HOME GYM

10 Rounds For Time:

15 Single Goblet Thrustres

200 Meter Run

MODIFICATIONS

15 WALLBALLS

  • 30 Air Squats
  • 15 Single Dumbbell Goblet Squats
  • 15 Medicine Ball Squat Cleans

200 METER RUN

  • 250 Meter Row
  • 500 Meter Bike Erg
  • 200 Meter Ski Erg
  • 12/9 Calorie Assault or Echo Bike
  • 15/12 Calorie Schwinn Bike
  • 150 Meter Trueform or Air Runner
  • 15 Shuttle Runs [10 Meters]