WOD for TJ’s Gym CrossFit San Rafael/Corte Madera/Novato Thurs. March 10th, 2011

Glen, quick question.  What the eff are you doing?  You learn that in Africa brother?

Here’s Hollis, our younger daughter.  She’s six years old.  She’s been doing our TJ’s Kids program for about a year, and, as you can see, she has gotten quite strong.  There she is deadlifting multiple times her body weight. Impressive, our program.

We have some serious news about our TJ’s Kids program to report.  Minor scheduling change for Wednesdays in San Rafael, to accommodate our growth.
We have decided to split the age groups on Wednesdays for the kids’ classes.  From now on, the classes will meet as follows:
4-4:30 ages 4-6
4:35-5:05 ages 7-10
This should make things a bit less chaotic at the gym and will allow for more in-depth instruction for all of the kids.

The metcon moms and dads class will still meet at 4. If you have a child aged 7-10 and you want to take that class, your child needs to be able to sit still against a wall and be independent from 4-4:35.

Please let us know if you have any questions, and thanks for your patience as we continue to expand our  TJ’s Kids program! It’s been rockin’ up in Novato on Wednesdays and Sundays, as well!


A. Deadlift
Warm Up Sets
5 reps @ 40% 1RM from 2 weeks ago
5 @ 50%
5 @ 60%
Working Sets
5 @ 65%
5 @ 75%
Max Reps @ 80% (these must be perfect form and no resting on the floor)

B. 5 Rounds
12 DB Thruster
12 Burpees

C. Wheelbarrow walks (partner up)
4 sets each
Walk length of gym and back (coaches decides distance)

Out of Town Workout

12 Burpees

12 Pushups

5 sets


About tjsgym

Owner of TJ's Gym
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