TJ’s Gym WOD for Mon. July 25th, 2011

The Team decided on pedicure’s this weekend.  I don’t know what else to say but GO BIG BLUE!.

Here’s a quick note from Anthony Lownestein that I thought was good stuff:

I don’t know how to post to your blog, but I wanted to write an email or post this note, thanking you, as 2-3 years ago, I took up Kitesurfing, but was never got very good at it, mostly because I lacked sufficient strength. When I signed up for Crossfit at TJ’s Gym, and met with TJ, he told me that if I stuck with the program, it would help me with “whatever athletic endeavors I wanted”. And I thought that was just sales talk. However, after a year of the program at TJs, (beyond losing weight and feeling much better), I decided for the first time in 2+ years, to go out to try Kitesurfing again.
Well … after 1 minute, I popped out of the water like a cork, and was flying, with ample strength and endurance to stay up and going for over an hour. It was a wildly powerful and awesome.
Cross-Fit is fun and really works! Thank you TJ’s.
See you for the WOD tomorrow 🙂


Great work barrister.


Upper Body Pushing and Pulling Strength
A1. Strict Pull Ups x 5 Reps; 4 Sets; rest 60-90 sec
A2. Strict Dips x 5 Reps; 4 Sets; rest 60-90 sec
*challenge yourself on each set for 5 reps. use bands, cybex, gravitron, weighted, negatives, whatever is most challenging and your coach things will progress your upper body strength

In Teams of 2 Complete the Following for Time

5 Rounds
15 Thrusters (95/65)
15 Pull Ups
400m Run

*Partner 1 completes the thruster, partner 2 completes the pull ups, partner 1 completes the run, partner 2 completes the thruster…. and so on. Switch every exercise.

Out of Town WOD

5 Rounds
15 Jumping Squats
15 Pull Ups
400m Run

Mobility WOD


About tjsgym

Owner of TJ's Gym
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One Response to TJ’s Gym WOD for Mon. July 25th, 2011

  1. KVW says:

    Ok.. So who can name those fabulous blue toes?????

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