TJ’s Gym WOD for Fri. Nov. 18th

Got a couple of awesome athletes here with a couple of different squats.  On the left, Chris’ forward inclination is making it difficult to get depth, while Hamilton (right) is more upright therefore making the squat easier.  Flexibility is the key component here.

Thanksgiving Day TJ’s Gym Community workout 9am Redwood High.  Kids workout for kids in our TJ’s Kids program from 9:15-9:45.
No classes after noon on Wed 11/23.

Friday, 11/25:

San Rafael:  8:15am, 9:15am

Novato: 9am

Mill Valley: 8:15am, 9:15am

Corte Madera:  No classes on Friday in Corte Madera

Saturday and Sunday normal class schedule, but no TEAM, Kids, or Barbell Club.
On Ramp Schedules as usual except for Thanksgiving Day no classes (unless announced at MV by Marcus).  Email if you are in On Ramp and have questions.

We are seeking donations for our Disposable Heroes Project Fundraiser workout Saturday, Dec 10th 9am TJ’s Gym Mill Valley.  We will have a store where you can buy cool gear and services (eg massage, haircut, restaurant gift cert). Please email andy@tjsgym.com if you would like to donate to the store.  All proceeds go to the DHP, a great organization supporting wounded warriors and the families of fallen heroes.

The Structural Balance Factor by Charles Poliquin

WOD 

A1. Hollow Rocks: 15-30 reps; rest as needed; 5 sets
A2. Tall Box Jump; 5 reps (challenging height, not for time); rest as needed; 5 sets

For time:
12 Deadlifts - 275lbs/205lbs
40 Wall balls - 20lbs/14lbs
9 Deadlifts -
30 Wall balls -
6 Deadlifts -
20 Wall balls -
3 Deadlifts -
10 Wall balls
Out of Town Workout

WOD 

A1. Hollow Rocks: 15-30 reps; rest as needed; 5 sets
A2. Tall Box Jump; 5 reps (challenging height, not for time); rest as needed; 5 sets

For time:
40 Air Squats
Walk as far as you can on your hands or 1 Wall Walk
30 Squats
Walk as far as you can on your hands or 2 Wall Walks
20 Squats
Walk as far as you can on your hands or 3 Wall Walks
10 Squats
Walk as far as you can on your hands or 4 Wall Walks
Mobility WOD
 
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About tjsgym

Owner of TJ's Gym
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