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

8 Weeker Elizabeth Lee crushed her previous 8 week baseline results and made incredible improvements in many other areas.  She is an enthusiastic member of our community who is often chatting it up with folks who are new to the program.   She is a welcomer.  We are proud of you, Elizabeth.

Tomorrow is Open Sectional day, so there is not much mystery to the workout.  There are dozens of burpees to be done, so if you worked out today and are not competing in the Open, feel free to change up the workout.  All of the coaches are prepared.  The Open Schedule is as follows for the weekend:

Friday- All Classes in San Rafael

Saturday- 12-2pm San Rafael, followed by the BBQ.

Sunday- Novato 8-9am,  followed by a special class taught by Coach Toni at 9am and a stretch class ($20 drop in) at 10am.  There will also special kid’s class taught by Coach Jess for a bargain drop-in fee of $10 per kid running simultaneously with the 9am regular class.  Bring your kids and get in your workout at the same time.  Nice.

Please remember that our friends at Big O have asked us to not park in the parking lot  on Friday and Saturday in Novato.  They are having a big sale, and we returning the favor for their accommodating us when we have certs and need the parking lot. Please help us be good neighbors.

From now on, I will be posting a Mobility WOD  from Kelly Starrett at www.mobilitywod.com  that I think will help before or after the workout that we are doing each day.  It will be at the bottom of the page.

WOD

Complete as many rounds and reps as possible in 10 minutes of:
60 Bar-facing burpees
120/90 pound Overhead squat, 30 reps
10 Muscle-ups

Out of Town Workout

Complete as many rounds and reps as possible in 10 minutes of:
60 jump and turn 180 degrees during jump  burpees
Any item (broom stick, chair etc) Overhead squat, 30 reps
10 Rev burpees with handstand pushup

Mobility WOD

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About tjsgym

Owner of TJ's Gym
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