WOD for TJ’s Gym CrossFit San Rafael/Corte Madera/Novato Thurs. April 7th, 2011

Marijke came to us from Brian Schroth.  She is a great runner who is looking for a little more oomph in her workout.  She immediately impressed me when during a running workout with a torrential downpour outside she didn’t even hesitate to go screaming out into the rain.  We are circling the wagons to get her husband Adam in here.  If you know him, start putting the screws to him.  We’re everywhere Adam and we’re coming for you!

Open Sectional WOD #3 Schedule

Any class in San Rafael this Friday in San Rafael

In Novato from 10:15 to 11:15 on Friday.

Saturday in San Rafael from 12-2pm.

Let’s Get It ON!

Don’t forget about the Masters Classes happening on Tuesdays and Thursdays at 5:30pm.  We all have someone in our lives who we know would benefit from this program.  Let them know about it and help change their lives.


A1. Box Squat; 5-3-1-5-3-1-5-3-1; rest 3sec
A2. Jumps x 6reps; rest 2-3mins
*jumps are designed to be explosive from a quarter squat position. stay upright and jump about 1 foot forward each time.

2 Rounds for Max Reps
60sec Hang Power Clean (95/65)
60sec Push Press (95/65)
60sec Back Squat (95/65)
2mins rest

Out of Town Workout

2 Rounds for Max Reps
60sec Sprawl
60sec Dips off of something
60sec 3 sec. negative air squats with explosive return
2mins rest




About tjsgym

Owner of TJ's Gym
This entry was posted in Uncategorized. Bookmark the permalink.

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google+ photo

You are commenting using your Google+ account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )


Connecting to %s