WOD for TJ’s Gym CrossFit San Rafael/Corte Madera/Novato Thurs. April 28th, 2011

Pete Kaye got strong armed by the ruffians in San Anselmo and was made to come in to see us.  Now he’s part of the familigia.  His wife Linley should be up on the blog any day now.

Big day tomorrow at 10:30am in Novato.  Our first Skills and Development class starts tomorrow.  Get around other folks who just started the program or give yourself a chance to work on your technique with no pressure.

THROWDOWN SERIES EVENT #3 is large and in charge.  Get yourself signed up and have a great time competing against other athletes from around the world.  Saturday from 2-4pm in San Rafael.  Will be an incredible time with a really fun workout.

WOD

A. Sumo Deadlift – last week in a 3 week Thursday Progression
5 – 5 – 3 – 3 – 1 – 1 (last set should be the toughest. leave something in the tank on previous sets to make the final one a big PR)

“Annie”
50-40-30-20-10
Double Unders
Sit Ups (any variation you want)

Out of Town Workout
“Annie”
50-40-30-20-10
Double Unders
Sit Ups (any variation you want)

Mobility WOD

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About tjsgym

Owner of TJ's Gym
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