WOD for TJ’s Gym CrossFit San Rafael/Corte Madera/Novato Thurs. March 24th, 2011

This is my man Luca.  He’s got hops as you can obviously see.  His mom Lisa, who is a San Rafael regular, brought him and his sister Milam to our kids class a couple of months ago.  He was shy and Lisa literally had to push him into his first class.  What a little warrior he has become.  He smiles from ear to ear as soon as he walks in the door and the smile never fades.  Not during burpees or handstands or sprints or box jumps.  This cannot be said of Lisa but that is another story.  This is just a little update to let you guys know that our kids classes are booming and sometimes they need a little push to get started and that’s ok.

Keep your eyes open for the Master’s Class (over 50) that we will be starting next week.  Tuesdays and Thursdays at 5:30pm in San Rafael.  I’ll have more info tomorrow.

The Throwdown Series countdown continues with one more day until the workout is announced.  Register on the site and come on in on Saturday from 12-2pm and throw it down!

WOD

3 Rounds
200m Row/Run
21 Kettlebell Swings (70/53)

Rest 3 mins

3 Rounds
200m Row/Run
15 Goblet Squats

Rest 3 mins

3 Rounds
200m Row/Run
12 Ground to Shoulder Sandbag/Ground to Overhead Weightplate(NOV)

Out of Town Workout

3 Rounds
200m Row/Run
12 Burpees

Rest 3 mins

3 Rounds
200m Row/Run
15 Goblet Squats  (Hold something uncomfortable under your chin)

Rest 3 mins

3 Rounds
200m Row/Run
12 Ground to Shoulder Sandbag/Ground to Overhead with the uncomfortable item

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About tjsgym

Owner of TJ's Gym
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