Please note, we have added a Concrete Jungle Gym Class at 5:30 PM on M/T/W/TH. (No more WOD in the Park) we will be working out right in front of the gym!! YAY!! Barbells, YAY!!

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

 

GENERAL WARM-UP

1 Round

2 Minute Easy Row
1:30 Wall Squats
1 Minute Romaninan Deadlifts (Lighter Kettlebell)
30 Seconds Lateral Box Step-ups (Each Side)

MOBILITY

Ankle Rocks on Box: 45 Seconds

Pigeon Pose on Box: 45 Seconds Each Side

WOD

AMRAP 20:
70/90 Calorie Row
70 Wallballs 14/20
50 Kettlebell Swings 35/53
30 Burpee Box Jumps 20/24

DESCRIPTION

  • We have a nice mix of modalities (cardio, bodyweight, weightlifting) across the 4 stations
  • The final score today is total rounds and reps completed

WALLBALLS

  • Choose a weight that you are capable of completing for 50+ unbroken reps when fresh
  • Men throw to 10 feet
  • Women throw to 9 feet

KETTLEBELL SWINGS

  • Pick a slightly heavier weight that you could complete for 20+ unbroken swings when fresh
  • These are full swings, finishing with the arms perpendicular to the ground

BURPEE BOX JUMPS

  • Burpee facing the box (no lateral burpees)
  • You can jump-up or step-up off the floor
  • Jump-up to the box for “RX”
  • Stand to full extension on top of the box

WALLBALLS

  • 2 Sets: 35-35 or 40-30
  • 3 Sets: 30-25-15
  • 4 Sets: 20-20-15-15
  • 5 Sets: 15-15-15-15-10
  • 6 Sets: 15-15-10-10-10-10
  • 7 Sets: 10-10-10-10-10-10-10
  • 8 Sets: 10-10-10-10-8-8-7-7

KETTLEBELL SWINGS

  • 2 Sets: 25-25 or 30-20
  • 3 Sets: 25-15-10
  • 4 Sets: 15-15-10-10
  • 5 Sets: 10-10-10-10-10
  • 6 Sets: 10-10-8-8-7-7

BURPEE BOX JUMPS

  • 2 Sets: 15-15
  • 3 Sets: 10-10-10
  • 4 Sets: 8-8-7-7
  • 5 Sets: 6-6-6-6-6
  • 6 Sets: 5-5-5-5-5-5

AFTER PARTY

Weighted BSS into Jumping BSS

12 + 12- 12 weighted into 12 Jumping (each leg)

10 + 10

8 + 8

6 + 6

WORKOUT VARIATIONS

HOME GYM

30-20-10:
Alternating Dumbbell Power Snatches 35/50 M25/40
Burpees

Directly Into…

10-20-30:
Over-and-Back Hops Over Dumbbells
Goblet Thrusters 35/50 M25/40

MODIFICATIONS

ROW

  • 70/50 Calorie Echo Bike, Assault Bike, or Bike Erg
  • 70/50 Calorie Ski Erg
  • 70/50 Calorie Air Runner
  • 120/90 Calorie Schwinn Bike
  • 1,200 Meter Run
  • 1,000 Meter Trueform

WALLBALLS

  • 90 Jumping Air Squats
  • 70 Single Dumbbell Goblet Squats (50/35)
  • 70 Medicine Ball Squat Cleans

KETTLEBELL SWINGS

  • 90 Single Arm Russian Dumbbell Swings
  • 90 Odd Object Ground to Overhead
  • 50 Single Arm Dumbbell Hang Snatches (50/35)

BURPEE BOX JUMPS

  • 60 Burpees to Touch (6″ Above Reach)