TJ’s Gym WOD for Fri. Mar. 2nd

Eric Martinez is another CPay man and is rocking this new hobby of his.

Seminar Series #3 with Coaches Marcus and Nicki.  Fixing your Olympic Lifts.  Sunday 1-3pm in San Rafael.  $35

It’s here!  Allison’s book arrived at our house today.

Save the date of Tuesday, March 20th 6:30 pm at the Mill Valley Community Center for the official book launch event.  All are welcome, free of charge, free catered Paleo appetizers courtesy of our own Lisa Hines at Bella Luxe catering, and some amazing speakers lined up.  The panel will be moderated by Kelly Starrett of San Francisco CrossFit and  We will be announcing special promotions for TJ’s members who bring non-TJ’s friends, so stay tuned. You might just win a month at the gym free!


Snatch Technique practice

30 snatches (45/75)
30 Snatches (75/135)
30 snatches (100/165)
AMRAP Snatches in time remaining (120/210)

Build up to a tough single (not 1RM) in the power snatch – get this done is as few sets as possible

Take 80% of that weight and practice pacing and breathing
on a 5min clock try doing singles and doubles with great efficiency and use your breathing (1 breath, 2 breaths, 3 breaths, etc…) to guide your rest periods. Stay under control.

Scapula lax ball
Band overhead stretch
Internal rotation mobilization.

Out of Town WOD

30 Burpees

30 Box Jumps

30 Situps

20 of each, 10 of each.

Mobility WOD


About tjsgym

Owner of TJ's Gym
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