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\
WOD
21-15-9:
Power Cleans 85/115 M-65/95
Hand Release Push-ups
Directly Into…
21-15-9:
Push Press 85/115 M-65/95
Toes to Barbell
GENERAL WARM-UP
30 Seconds Each
Active Samson
Push-up to Down Dog
Banded Pass Throughs
Straight Leg Sit-ups
Shoulder Taps
Banded Pull Aparts
Hollow Hold
Arch Hold
Banded Pass Throughs (More Narrow)
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
MOBILITY
Turn Back Stretch: 1 Minute Each Side
Overhead Stretch on Wall: 1 Minute
AFTER PARTY
3 RDNS- 15 Seconds of each
BSS
Jumping BSS
Rest as needed between
WORKOUT VARIATIONS
HOME GYM
21-15-9:
Double Dumbbell Power Cleans 35/50 M25/40
Hand Release Push-ups
Directly Into…
21-15-9:
Double Dumbbell Push Press 35/50 M25/40
Toes to Dumbbell
MODIFICATIONS
POWER CLEANS
- 30-20-10 Single Dumbbell Power Cleans
- Equal Reps Double Dumbbell Power Cleans
HAND RELEASE PUSH-UPS
- Reduce Reps
- Regular Push-up with Hands on Box/Bench
- Knee Hand Release Push-ups
PUSH PRESS
- 30-20-10 Single Dumbbell Push Press
- Equal Reps Double Dumbbell Push Press
TOES TO BARBELL or DB
- Toes to Bar
- T2B Feet as High as Possible
- Equal Reps Knees to Elbow/Chest/Waist
- Equal Rep Toes Raises
- 2x AbMat Sit-ups
- Equal Rep Weighted AbMat Sit-ups