TJ’s Gym WOD for Tues. July 5th, 2011

First of all, this is how you do a dumbbell push jerk.  Thank you, Megan Kaden.  We also need to give a big thank you to Megan for her help in getting Mill Valley up and running.  She was instrumental in getting the place painted, organized and looking proper.  Megz, you’re the best.

From the good Dr. Belger:  The Ladies of TJ’s Gym discussion group will be meeting next Monday , July 11th at 6:30pm at the San Rafael Gym.  The gym will be closed to any other activities due to the private nature of this group.   After a pilot last winter that was a huge hit, we now plan to meet  monthly, and we may change locations from time to time, so stay tuned.  This group is a forum to talk about all things related to being a female CrossFitter at TJ’s.  Topics will include, among other juicy stuff, nutrition, self-esteem, strength, competitive fires, body image, fitness, etc.  Sorry, Dr. Doug. You are a man and cannot attend.

Open Gym in San Rafael:  In response to our blog poll, the greatest demand for open gym is the Friday afternoon time.  We hope to start Open Gym this Friday, from 4-5:30pm, but would like some sign-ups first.  The cost is $100 for a pack of 10 sessions that will expire 6 months after purchase.   There will be a coach present at each open gym session to ensure everyone’s safety and to field questions, but it is not a formal class.  Please email allison@tjsgym.com if you’d like to purchase an Open Gym pack.   Please remember that open gym is the only time CrossFit members can do workouts on their own outside of classes.   We need to be strict about this policy for a number of reasons, so thank you for your cooperation and please let us know if you have any questions.

WOD

4th of July Re-entry Chipper

“Chipper”
20 Back Squats
10 HSPU
20 Hang Power Snatch
20 Burpees
20 Overhead Squats
30 Pull Ups
20 Push Press
40 Box Jumps
20 Barbells Lunges (in place)
50 Double Unders

*compare to 11/26/2010 (day after thanksgiving)

Out of Town WOD

I heard someone mention that they were getting sick of doing so many burpees for the Out of Town Workout.  Buy some dumbbells you cheap @#$&.

100 Burpees for time

Mobility WOD

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About tjsgym

Owner of TJ's Gym
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