WOD for TJ’s Gym CrossFit San Rafael/Corte Madera/Novato Mon. April 11th, 2011

Winner Winner Chicken Dinner!  Big congrats to Lisa, Jess, Kirby, Danny, Marcus and David for bringing us a first place finish in the Northern California Region this week!  We finished 13th in world for the 3rd wod.  Everyone who is competing is bringing incredible mojo to this community, and  all of you who are supporting the competitors are helping us, as well.  Three more workouts left.  They will be portals to hell, I’m sure, but we are going to give it all we’ve got.

Speaking of the Open Sectional workouts, next Saturday  after the wod we will be celebrating the accomplishments of those of you who completed our 8-week Change Your Life Program.  You will be presented with your stats and share your stories of success with our community.  This is a BBQ for everyone to come and enjoy.   1:30 to 3:30 in San Rafael.

If you came to the 8:30am class on Sunday, please email allison@tjsgym.com.

If you are wondering if you need some Kickboxing or Jiu Jitsu in your life (and who doesn’t?), come check out opening day on April 19th for North Bay Jiu Jitsu up at the Novato box.   Check out the link for schedule and details.

“Heavy Fight Gone Bad”
3 Rounds for Max Reps

1min Wall Ball (heaviest you can handle)

1min SDHP (105/70)1min Box Jumps (24″)

1min Push Press (105/70)

1min Row (Damper on 10)
*Rest 5min (during rest and at end of workout you must complete a 60sec side plank on both your right and left side)

Out of Town Workout

1 Minute of Squats

1 Minute of Pushups

1 Minute of Jumping Lunges

1 Minute of Handstand Hold

1 Minute of Forward Rolls

1 minute rest, repeat for 3 rds


About tjsgym

Owner of TJ's Gym
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