WOD for TJ’s Gym CrossFit San Rafael/Corte Madera/Novato Friday March 5th, 2011

Malcolm is old school.  He was almost passing out in TJ’s Gym  back when some of you sat at the light across the street in San Rafael watching the yahoo’s running up and down the street and saying to your self   ” I would NEVER do that.”. Malcolm had himself a little setback but the good news is he is back on his feet and we will see him real soon.  I just wanted to say how fantastic it is to have a gentleman of Malcolm’s character and wit.  He is someone who I am proud to call an original.  Thanks Malc.

Novato Anniversary WOD is tomorrow at 5pm.  Don’t forget your welding helmets and your cocoa butter.


A1. Strict Pull Up @ 21X1; 4-6 reps; 4 sets
A2. Offset KB Front Squat @ 31X1; 10 reps (switch hands each set); 4 sets

B. 3 Rounds for time
15 Chest to Bar Pull UPs
24 Wall Balls

Out of town workout

2 Rounds

Run 800
Rest 2 min
Run 400
Rest 1 min
Run 200
20 Push Ups

Rest 5 min



About tjsgym

Owner of TJ's Gym
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