WOD for TJ’s Gym CrossFit San Rafael/Corte Madera/Novato Wed. April 26th, 2011

Hey Everybody, check out Vinnie Baldino.  His brother in law Gedge talked his sister and  Vinnie’s wife Katie into becoming part of our clan.  We know how this story goes.  The mom/wife of the house starts looking like a world champ and the dad/husband starts looking like her older, less attractive uncle.  Dad/husband starts realizing that he’d best get himself back in shape and the rest is TJ’s Gym history.  Vinnie also happens to be a sweetheart and he has been a fantastic addition to the 5:30am Novato club.

Make sure you take a look at the Novato MMA/Jiu Jitsu schedule that’s up in the Event Box.  Cool stuff for you and your kiddo’s to check out.

Happy Birthday to one of our longest and bestest members and friends.  Some of you only know her as Kirby’s mom but she’s a kick ass athlete in her own right, Robin Barnato.   Happy bday Rob!


Turkish Get Up Skills Sessions – everyone must perfect this movement without weight before using any weight. The TGU is a fantastic total body strength/coordination/flexibility drill. It is elegant, challenging, and puts a demand on the core musculature like few others we have. Take time to learn this and we can develop some great fitness with it in the future. Plus, it is fun!

4 Part series by Jeff Martone (CrossFit Kettlebell Guru)

KB Front Squat R arm (53/35)
KB Swing
KB Front Squat L arm

Out of Town Workout

Squat holding something overhead with your left arm (dumbbell etc.)


Squat holding something overhead with your right arm


Mobility WOD


About tjsgym

Owner of TJ's Gym
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