TJ’s Gym WOD for Mon. Nov. 14th


We will be holding a Competitors Meeting this upcoming Sunday  11/20 at 8:30am in Corte Madera.  At this meeting we will be discussing CrossFit’s rules for the upcoming competition season and how TJ’s Gym will be making decisions on teams and or individuals.  We have the chance to field more than one team and we want to get the information out as soon as possible to everyone.

Lots of important announcements tonight.

*TJ’s Gym Market Place–we are putting together an online directory of TJ’s Gymers and their services. It will be organized by category (eg, attorneys, physicians, painters, babysitters, etc.).  Please email Sunya at if you’d like to be included in the directory.  Send her your:
Business Name
Type of Service offered
Contact info (phone and/or email and/or website address)
BRIEF (one sentence) description of what you do

*New Reebok sweatshirts are being ordered (again!) on Tuesday. Go to the discussion board if you want to place a new order.  Men who ordered already do not have to reorder.  Women who ordered last time need to reorder in a desired men’s size.  These will make great holiday gifts.

*Speaking of holiday gifts, we are offering a price break for all TJ’s members who purchase the gift of On Ramp classes (SR, CM, MV) or protocols (Novato) for a friend or family member between now and Dec. 15th. We can make up a nice little gift certificate.  On Ramp $200 (reg $230) and protocols $175 (reg $209).  Email if you’d like to purchase one.

Saturday, December 10th at TJ’s Gym Mill Valley will be our biggest fundraiser to date. We are raising money for the Disposable Heroes Project, an organization dedicated to helping our wounded warriors and the families of fallen heroes.  In addition to the minimum donation of $60 for the workout, we will have a cash/check store with cool gear, services (eg massages), and other gift certificates (eg restaurants, etc.).  Please let us know if you’d like to donate goods or services to this great cause.  We will announce the exact start time asap, but plan on late morning, around 9am.

Ladies of TJ’s Discussion Group Monday night, 11/14 in San Rafael.  7:30-8:45 with the good Dr. Allison.  Come talk about whatever’s on your mind.

We’ve got a whole slew of schedule changes to keep you eye on.  New Monday Strength Class in Novato at noon from now one.  Don’t forget the Wed/Fri switch to 8:3o and 9:45.

Mill Valley is running 9:15 Monday thru Friday now as well as the 7:30am OnRamp and 8:30/9:30am All Levels on Saturdays.

Why Good Things Happen to Bad People


OHS - Build to a 15 Rep Max
*Level 4 = BW for 15 reps

OH Walking Lunge (2 is 1)
Pull Ups

Out of Town WOD

OH Walking Lunge (2 is 1, use something heavy)
Pull Ups

Mobility WOD


About tjsgym

Owner of TJ's Gym
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