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
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]