WOD for TJ’s Gym CrossFit San Rafael/Corte Madera/Novato Tues. March 15th, 2011

I can’t remember if I had Nick Goepp on the blog yet.  The good news is that Nick is some sort of accountant who audits other accountants or something like that so he has no idea if he’s even been in the gym before because he’s rocking 20 hr. days.  Former football player who has let the numbers get in the way.  Now he’s back and rocking it out.  Great to have you Nick.

So we’ve decided to get as many folks involved with the CrossFit Open.  It costs ten bucks.  You register here and you help TJ’s win a whole bunch of prizes including two free tickets to the games for yourself.  The workout will be done in class anyway.  You then submit your time to CrossFit.  It’s really easy and we are known to kick ass worldwide so it is only fitting that we put our name up on top of this mugga fugga.  Let me know if you have any questions.

Toni is stretching you out at noon tomorrow in San Rafael.

Yoga people.  Mondays and Wednesdays in Corte Madera at 7:15pm and Tuesdays and Thursdays in San Rafael at 7:30.  Yes!!

WOD

A. Low Bar Box Squat 5-5-5-5-5
*set box height to thighs parallel, rest as needed

B. Bulgarian Split Squat w/ Dumbbells; 10-12 reps; 2 sets/leg
*rear foot elevated

C. Death By 10m Sprints
*sprint 10m on first minute, sprint 2 x 10m on second minute, sprint 3 x 10m on third minute… continue until you cannot complete the prescribed number of sprint in the minute time

Out of Town Workout

Death By 10m Sprints
*sprint 10m on first minute, sprint 2 x 10m on second minute, sprint 3 x 10m on third minute… continue until you cannot complete the prescribed number of sprint in the minute time

 

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About tjsgym

Owner of TJ's Gym
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