TJ’s Gym WOD for Mon. Nov. 28th

The Angels of Fitness look kindly on Dan G as he Airdyne’s his ass off.

IMPORTANT ANNOUNCEMENT ABOUT THE SKILL DEVELOPMENT PROGRAM

Effective immediately, the 10am classes in Corte Madera on M, W, and Friday are All Levels CrossFit classes and NOT Skill Development classes.  The Tu/Th Skill Dev classes in Novato will stay that way for now.  We are in the process of creating a new program called Foundations of Fitness for all gyms.  These Foundations classes will be for beginners and veterans, alike, with the goal of improving and developing foundational strength (squatting, pressing, deadlifting, strict pullups, core strength, etc) that is essential to long-term fitness as well as optimal performance in CrossFit.  These classes will be programmed separately from the regular CrossFit classes and will emphasize strength and proper movement but will also include short metcons.  Stay tuned…we hope to start these classes in December, as soon as we get the programming finalized.
 Good stuff at T-Nation to make your pullups go boom.  Also check out http://www.pullupwod.com  for Heidi G’s latest workout to improve your pulling.

WOD

AMRAP’s

3min
10 Lunges
10 Sit Ups
2min Rest

3min
10 Push Ups
10 Russian Swings
2min Rest

3min
Box Jumps w/ Step Down
2min Rest

repeat each 3min workout again for a total of 6.

Out of Town WOD

3min
10 Lunges
10 Sit Ups
2min Rest

3min
10 Push Ups
10 V ups
2min Rest

3min
Box Jumps w/ Step Down
2min Rest

repeat each 3min workout again for a total of 6.

Mobility WOD

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About tjsgym

Owner of TJ's Gym
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