TJ’s Gym Workouts for the Week of Aug. 22nd


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We are excited to introduce the newest member of the TJ’s Gym coaching staff!  Emily Bongiorno has been working hard to learn the craft under our watchful eye. Here she is sharpening her skills with Elizabeth, now a grizzled veteran.  Keep an eye out for Emily coming to a class near you this week. We hope you will introduce yourself, and make her feel welcomed. As with many of our coaches when they first start, Emily may have some newbie jitters. We know she will do great, and she’s got a lot to offer. We feel lucky and thrilled to have her on board!


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*The TJ’s RODEO 2016 will take place on Sunday, October 23rd at TJ’s Gym San Rafael. We are super excited for this awesome event! More details to come, but we will be offering Individual Men, Individual Women, and Mixed-Gender Partners, each in Scaled and Prescribed Divisions. Mark your calendars, step up your training, and get ready for an amazing day!!!!!!   Please note that we know some of you would prefer a Saturday, but logistics on our end made that impossible. Thank you for understanding and rising the occasion!

*FREE Workout for Girls at ATHLETA CORTE MADERA this Saturday, August 27th at 9am. Post-workout inspirational goal-setting session, followed by refreshments and shopping the new Athleta Girl line, with 10% of proceeds going to St. Jude Children’s Research Hospital!  See flyer here. Moms are welcome to workout, too! It’ll be a bodyweight metcon for everyone.

*Get psyched for an awesome FREE Seminar for TJ’s members: Sunday, September 18th 10:30am at TJ’s Mill Valley. Speakers will be TJ, Dr. Drew, and Coach Gabe, whose other day job is with Pure Pharma. The seminar will cover injury prevention, body mechanics, modifications, training and recovery, and supplementation for optimal health and performance. (Please note we originally mentioned Sept 11th, but this will happen on September 18th).

*New Teen class starting in Mill Valley with Coach Anthony!  Thursdays at 4pm starting on September 1, 2016! Email to get your teen registered!  We have lots of other kids and teen classes ongoing and starting up for fall, so email if your teen is ready to jump in!

*Open Gym on Thursdays in Mill Valley are back, starting after the 8:30am class at 9:30am and ending at 1:00pm. All other times remain on the schedule!

*Let us know if you want in on the TJ’s NorCal Masters 2017 training group. Starting in September, a group of TJ’s over-40 rockstars will train together in preparation for this great event!

*Coach Anthony’s Mammoth Bar business has taken off, and they are looking to expand further. Check out their great Kickstarter Campaign, and of course, you can grab delicious Mammoth Bars at the gyms any time, as always!

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*TJ and Allison’s daughter, Hollis, is still at it with her soccer fundraiser, Juggling for Jude. Hollis’ goal is to reach $100,000 for St. Jude Children’s Research Hospital by the end of August. She only has $8,000 more to go!!!! If you’re interested in helping kids with cancer and supporting the life-saving research at St. Jude, please click here to donate before the end of August. Your donation will help St. Jude continue to save the lives of kids with cancer, like Kayla, shown below (left) with Hollis (right). Kayla is 12, lives in Novato, and has kicked brain cancer to the curb, thanks to her treatment at St. Jude. There are too many Kayla’s out there. We can all help! Check out Hollis’ media page for some great new stories on her fundraiser, if you’re still looking to be inspired to donate! We are so grateful for the support thus far from the TJ’s Family!



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TJ’s Gym Workouts for the Week of Aug. 15th


While some of us were watching the Olympics while eating chips and dips over the weekend, Jen Foster was crushing it at the USA Triathlon Nationals, competing in the 40-44 age group. In a stacked field of champions, she finished 33rd out of 115, narrowly missing the next step of Worlds!  She’s secretly not so bummed about that! We are so impressed, Jen! Funny, because your husband, Brian, is a bit of a slacker. 

The end of the summer is a reflective time for us as owners.  We get to see all of our friends return from their trips and vacations and hear all about the different experiences everyone had–some funny, some heartfelt, and some sad.  Whether your summer has left you with memories to treasure, moments you’d rather forget, or a combination of both, we’re just happy you’re back home in this great community.  We’ve missed you!

*Save the date of Sunday, September 11th in Mill Valley for a free seminar with Dr. Drew, TJ, and Coach Gabe, whose other day job is with Pure Pharma. The seminar will cover injury prevention, body mechanics, modifications, training and recovery, and supplementation for optimal health and performance. Exact time TBD!

*Let us know if you want in on the TJ’s NorCal Masters 2017 training group. Starting in September, a group of TJ’s over-40 rockstars will train together in preparation for this great event!

*The RODEO is coming! Be ready. October, 2016. Date TBD. Individuals and mixed-gender partners. Don’t miss out. You’ll be bummed if you do.


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TJ’s Gym Workouts for the Week of August 8th, 2016.


31 Heroes was a big success.  Thank you all for your donations to this important cause!

KellyHumanPerformance    Olihumanperformance

Thanks to everyone who attended our Human Performance Seminar with Kelly Starrett and Oli Mittermaier. How lucky we were to learn from these great minds! We’re already looking forward to the next one!

*The TJ’s Rodeo will feature Men and Women Individual Divisions plus Mixed Gender partner Divisions. We will offer Scaled and Rx for all divisions, as well as a Teen Division this year! Get ready to bring it this Fall–date to be determined ASAP!!!

*We announced the dates of our 7th-annual NorCal Masters competition a few days ago. If you’re over 40 and serious about competing, this event is for you. Check out the info here, and rest assured that all TJ’s members will be given priority registration. Tell your non-TJ’s friends so they don’t get sold out!

More announcements next week–it’s been busy around here at TJ’s HQ!

Have a great week of workouts, Everyone! Let the Olympics inspire you, whatever your level!

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TJ’s Gym Workout for the Week of Aug. 1st

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The Charge of the Meathead Brigade is back, and we couldn’t be happier about it.

We had a great TJ’s Staff party on Saturday night. Man, we have a super cool and chill crew. Thanks to Susan and Steve Crane for hosting all of us knuckleheads and encouraging the ping pong madness. If there’s ever a team ping-pong competition in the Bay Area, please let us know. We are stacked. Here are just a few photos from the night.

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*The 31 Heroes Workout is coming up next weekend!

The 31Heroes workout was designed to remember the fallen heroes of Extortion 17, the helicopter downed in Afghanistan on August 6, 2011. Thirty military service members were lost in this tragic event. The 31Heroes workout honors their legacy of sacrifice, raising funds for veterans needing treatment for PTSD and TBI (Traumatic Brain Injury). Read more about 31Heroes here.

The TJ’s Gym 31Heroes workout will take place on August 6th, 2016, from 7:30-10:30 at all three of our locations.  We will be running the workout in all classes that day, so if you show up, you’ll be doing it as prescribed OR with any necessary scaling for you. We encourage you to consider donating to this great cause.


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*Last call to register for our Human Performance Seminar coming up this Sunday, August 7th. Don’t miss out on this rare opportunity that will help you function better, as an athl


We’ve got a tough but fun week coming up.  We think you should apply your fitness every once in a while. I asked some of our coaches to supply a workouts that are a combination of super fun and super tough.  Don’t be afraid to scale or modify.  All of our coaches are prepared for you to have a great week, whether this means going all out on these workouts or re-entering from your summer travels.


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TJ’s Gym Workouts for the Week of July 25th

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Adel, Jefferson, and Christina are new, short-term, members.  Adel joins us from SFCF for a couple of months before he leaves for a new job in New York. Jefferson and Christina are in from Brazil for a month, before returning so Jefferson can finish Vet School.  English is not Jefferson’s first language, but he did tell me he loved me after class on Sunday, and I’m taking that to the bank.


*Open Gym and Class Schedules can be found on the Schedules page of our website. We have many open gym options at all three locations. Please note that until Aug 25th, the Mill Valley gym will close after the 8:30am class (9:30am) and will re-open at 3pm.

*Step up your game and get on the Discussion Board! Email to participate in this online forum that has been a foundation of our TJ’s Gym community since day one!

*Human Performance Seminar spaces are still available but going fast! If you want in on this awesome learning opportunity for your body and mind, email Performance Printable updated

*Last call for our Soccer Juggling Clinic THIS SATURDAY for ages 8-14 also still has spots available. Great coaching, great for skill-building, and for a great cause!


*We’ve got two amazing, community-driven tests of fitness on the horizon.

First, some time October or November (date TBD–we promise to let you know ASAP), is the TJ’s Rodeo. It’s the competition of the year for our TJ’s community and is always a ton of fun and a great way to step outside of your comfort zone in the company of friends. Keep that on your radar as you enjoy your summer indulgences!

Second, for those of you who will be 40 or older come January, 2017, our 7th-annual NorCal Masters competition is known around the world as a premier event for masters athletes who train in CrossFit and functional fitness. If you’re interested in being part of a training group we are putting together for this competition, email to get more information. It’ll be a great way to keep your eye on the prize and train with others with a similar goal. We will be officially announcing the dates in the next week or two, as well as other registration details. As always, TJ’s members will have priority registration!

*Newsletter coming this week to your email inbox!  Keep your eyes out for our latest newsletter in the next few days. If you don’t receive it, please email, so we can be sure to get you on the mailing list!

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TJ’s Gym Workouts for the Week of July 18th


Doug Kyle’s badass and lovely daughters model their new TJ’s Gym Muscle Tees. Did you get yours yet? They’re available at all of the gyms in four cool colors. Get some!


*Human Performance Seminar (Sunday, August 7th) spots are filling quickly. Check out the flyer below and email to register. It’ll be a GREAT day of learning from some super-sharp minds in the fitness and mindfulness fields!

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*If you have a soccer player age 8-14 who wants or needs to get better at juggling and ball control, check out this soccer juggling clinic we are sponsoring, and get that player registered ASAP!  100% of the fee goes directly to St. Jude Children’s Research Hospital! Saturday, July 30th.


*Questions about programming? Issues with anything gym related? Feel free to email to get your questions and concerns addressed. We are here to help and make things better for you if need be, so don’t be afraid to reach out!

*Texts from the gym: Occasionally we have announcements we need to get out quickly, so we use texts instead of the blog. We try to keep our texting to a minimum and realize that you might not want to receive announcements. If that’s the case, just follow the prompts to be removed from our text list next time you get a text from us. We love having the service available to us, especially in cases of an unusual schedule change for a holiday or other event.

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TJ’s Gym Workouts for Week of July 11th

Busy weekend in TJ Land:

miahweddingIt was a pleasure to celebrate the marriage of one of our OG Gang, Jeremiah, and his wonderful bride, Tia. Fun to hang with some other OG’s in Sebastopol on Friday eve.

compIn more sporty news, three of our awesome coaches (Zoe, Evan, and Anthony), along with fabulous member, Veronika, represented TJ’s at a local and very hot competition in American Canyon. They took second overall but won more workouts than they didn’t. Go figure.


*Save the date for an amazing seminar we will be offering on Sunday, August 7th from 9am-3:30pm. “Enhancing Human Performance: Hacking your Body and Mind to Make you a Better Person.”  This seminar will feature two hours with NYT best-selling author, Mobilitywod co-Founder, Owner of SF CrossFit, and doctor of Physical therapy, Kelly Starrett.  It will also offer two hours with our very own Oli Mittermaier, who is a renowned specialist in mindfulness–intention, awareness, motivation, self-regulation, and personal leadership. The seminar will end with a workout guided by TJ, with some nuggets of inspiration and education about fitness. We will be posting the flyer and registration details later this week, but for now, if you know you want in, please email to save your spot, as we will cap registration, and we want all TJ’s members who want to be there to get in!

*Discounted Summer Teen Personal Training packages are still available. Get your teens off the couch and moving this summer, before it’s too late! Email to get them started!

*Saturday, July 30th: TJ’s is sponsoring a soccer juggling clinic for ages 8-14, run by a professional competitive coach for youth in Marin. It’s a great opportunity for kids to get some training and practice in juggling and ball control, and it’s for a great cause (St. Jude Children’s Research Hospital). To find out more, go HERE, and please share with anyone you know who might be interested.

*Don’t forget about the TJ’s Veterans Fitness Scholarship Fund for US military veterans who have recently returned from active duty. Find out more HERE, and please help us find eligible men and women!

*Stay tuned for news about the TJ’s Rodeo, our annual in-house TJ’s competition, held every fall. We will announce the date as soon as possible, but you should have it on your radar so you can start dialing in your training (well, maybe after the summer months!). It’s always a fabulous event, and you won’t want to miss out! As always, our coaches can help you focus your training for this event if you feel you need a little help. Just reach out!

Workouts for the Week:

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