TJ’s Gym WOD for Thurs. Feb. 16th

The addition of Kate Chassman has created yet another TJ’s Gym household

Lots of announcements today.

**Our weekly seminar series will begin this Saturday, Feb 18th. All classes will be held at the San
Rafael gym.  Please note that we have changed the days to Sundays starting week two. You can sign up for one week at a time.  Cost is
$35 per week.
SATURDAY Feb 18th:  Join Coaches Marcus and Yago for instruction in
Bodyweight Strength Training for Home and Road, Double Unders, Nutrition.
SUNDAY Feb 25th:  Foundations of Fitness–Strength–Squat, Deadlift, and Press with Jessica and Evan
SUNDAY Mar 4th:  Flaws and Corrections of the Olympic Lifts with Danny and Nicki
SUNDAY Mar 11th:  Flexibility and Mobility/Injury Prevention and Rehab with TJ

SUNDAY Mar 18th: Pullup, Dip, and Muscle Up Progressions with Lisa and Allison

**The time to register for the CrossFit Open is now.  If you have any questions about this process, please first check Allison’s Discussion Board post and then email her at allison@tjsgym.comif you still have questions.

**New Reebok/TJ’s Black no-zip hoodies are in and they are super soft and cozy.  Grab  one while we have some in stock.  $45 and we can charge your account.

With ski week approaching, I want to make sure you start arranging for a babysitter for your kids so you can stick with your workout routine next week.  Unfortunately at this time, we do not have childcare and are not equipped to manage your kids while you take class.  Please do not bring them to the any of the gyms during adult class times, including Open Gyms.  We will have to ask you to bring them to your car if they show up, and coaches will be instructed to do so from now on.  We are really sorry about this, but for now we do NOT have childcare and our insurance does not cover kids at the gym outside of our kids classes.  We will continue to look into childcare options for the future but for now, leave your precious ones home when you come. Email allison@tjsgym.com if you have any questions about our policy.

WOD

A1. Strict Dips; 4-6 reps; 4 sets; rest 90sec
A2. Strict Pull Ups; 4-6 reps; 4 sets; rest 90sec

4 sets
45sec – Wall Ball
15sec – Rest
45sec – DB Sprawl
15sec – Rest
45sec – Row/Airdyne
1:15 – Rest

Out of Town WOD

A1. Strict Dips; 4-6 reps; 4 sets; rest 90sec
A2. Strict Pull Ups; 4-6 reps; 4 sets; rest 90sec

4 sets
45sec – Jumping Lunges
15sec – Rest
45sec –  Sprawl
15sec – Rest
45sec – Jumping Jacks
1:15 – Rest

Mobility WOD 


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About tjsgym

Owner of TJ's Gym
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