WOD for TJ’s Gym CrossFit San Rafael/Corte Madera/Novato Fri. April 29th, 2011

Here’s a little something from the Dr.
Support Steves's Club

I realize this has been an extremely busy time, CrossFit-wise.  Here’s
an opportunity to do a workout for a great cause.  Steve’s Club is a
foundation that started when Steve Liberati began doing CrossFit with
kids in Camden, NJ, consistently holding one of the highest, if not
THE highest, crime rates in our country.  Steve’s organization is now
expanding, with the goal of helping at-risk youth across America,
through CrossFit and other support systems, including nutrition
guidance.  I’ve had the pleasure of getting to know Steve a bit
recently, and he is doing some amazing things.  Please join us in
helping to contribute to this great cause.

You can donate directly on our TJ’s Gym team donation page here:


The WOD is quite accessible and can be scaled as well.  Here’s the
link to find out more about the workout:


We will be running the workout in San Rafael on Saturday, May 14th,
12:00.  We will announce sign-ups as it gets closer, but please save
the date.


Don’t forget about Saturday.  The last Open Sectional Workout from 12-2pm and then Throwdown Series Event #3.  All in San Rafael.   Going to be a rocking good time.  The grill will be running all day so bring your grub, grab a brew (pre, post or during your workout) or just be like me and hang out with cool folks watching rock stars workout.  Will be good fun.


Equipment Review – Glut-Ham Developer (GHD)
– Hip Extensions w/ and w/out loads (loading across chest or behind neck)

WOD 11.6
7min AMRAP
3-6-9-12-15-18….. (add 3 reps each round)
Thruster (100/65)
Chest-2-Bar Pull Ups

Out of Town Workout

7min AMRAP
3-6-9-12-15-18….. (add 3 reps each round)
Jumping Squat
Chest-2-Bar Pull Ups

Mobility WOD


About tjsgym

Owner of TJ's Gym
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