TJ’s Gym WOD for Wed. Sept. 7th, 2011


This is how Yago vacations.  Definitely not how most of us do it.

More schedule additions–hooray!

Starting NEXT week in Novato, we will be adding Skill Development classes to the Tu and Thursday schedule.  The regular class at 5:30 am on those days will now be at 5:15am and the Skill Dev classes will be at 6:15am.
We are revamping our Skill Dev program at all of the gyms, so you can be sure that if you come to those classes, you will be getting instruction in movements and a workout catered specifically to those new to CrossFit and our program.  The programming will be on a rotation, so after a couple months, you can expect to see the same programming repeated.  The idea is to come when you need it and then “graduate” to regular classes, except in certain circumstances when more skill development is appropriate.   You can email us with questions.

If you want your kid(s) to come to Sunday Kids classes in Novato at 9am, you need to email to register. Ages 5-10 are welcome in that class.  We are no longer accepting drop-ins.  If we don’t get enough people committed, we won’t offer the class this session.  Our kids program is a great place for kids to learn foundational movements, get in a workout, play a game, and learn about nutrition, all while you workout in the 9am class.  Please sign up today if you haven’t already and want your kids to come.

Also, a reminder that the second Monday of every month is our TJ’s Women’s Discussion Group.  No charge for this, and it’s  a place to chat about all things relevant to being a woman member of TJ’s Gym.  Lead by Dr. Allison.  6:45-8pm in San Rafael. Next meeting is Monday, Sept 12th.



7 Sets
Power Clean
Front Squat
Push Press
Back Squat
Push Press

*Athlete makes 5 attempts at the above complex. Must not drop the bar or rest on the floor for the entire set

-optional finisher-

50 Calories for time (row/airdyne)

Out of Town WOD

Run 5k

Mobility WOD


About tjsgym

Owner of TJ's Gym
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One Response to TJ’s Gym WOD for Wed. Sept. 7th, 2011

  1. Jen Lawson says:

    Im totally excited that you guys are adding some Skill Development classes!! I love going to the regular classes, but feel I could definitely benefit from working on my technique a little more as Im a true beginner.


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