TJ’s Gym WOD for Wed. Mar. 7th

Ecstagony #3:  Cynthia finds a few seconds of peace on the dinosaur during one of the 300hrs per week that Yago’s clients aren’t on it.

#4 in the Seminar Series this Sunday from 1-3pm.  Mobility and Injury Prevention with TJ.  $35 per person.  Limit to 12.

Marcus is rocking a nutrition chat at Lululemon on Sunday evening at 6pm.  I’m not sure if any of you know of the store.  They sell pocket protectors that accentuate your slide rule.

OutFit is now at 9:30 on Tuesdays and Thursdays at Hall Middle School.  30-40 minute metcon’s, a Marin Mom’s dream come true every class.  Remember to sign up before you come or contact and let him know you’re coming.

Speaking of Marcus, check out “Hey I know that guy!” at T-Nation

Tuesday, March 20th 6:30 pm at the Mill Valley Community Center.
Book Launch Event for Allison’s book: The Power of Community: CrossFit and the Force of Human Connection.
Admission is free, and there will be catered Paleo appetizers (c/oBella Luxe Catering), and an inspiring panel of speakers to include:
Steve Liberati, Founder of Steve’s Club
Brad Ludden, Founder of First Descents
Lisbeth Darsh, affiliate/community guru at CrossFit Headquarters
Bryant Mitchell, Manager, Affiliate & Community Services Fitness & Training at Reebok International
Allison Belger, Owner, TJ’s Gym/Psychologist/Author
Two long-time TJ’s Gym members who have lots to say about the power of our community
Moderator: Kelly Starrett, Owner of San Francisco CrossFit and
If that list of superstars is not incentive enough to come, we will also have a lottery–a certain number of free one-month membership prizes will be given to those of you who bring two non-TJ’s Gym friends to the event. Some of the content will be CrossFit-related, but much of it will have to do with how we can all change lives for the better by finding and creating communities and opportunities for group support.
If you haven’t seen the 3-minute video about the book, check it out here:
You can pre-order the book here:
Questions about the book or the event?  Email Allison at

Open Gyms in Novato on Wed at 7pm and 4pm on Friday.  San Rafael and Mill Valley have normal Open Gym schedules.
New kids classes in Mill Valley on Tuesdays   4-4:30 4-6yr olds, 4:35- 5:05 7-10yr olds.  Contact to sign up.  Come early to sign a waiver.  If you bring a friend of your child they need to have a waiver pre signed by their parent, not you!


A1. Bulgarian Split Squat; 8reps/leg @ 30X1; 4 sets

A2. L-Sit as many seconds as possible (use dip bars or paralletes, modify with bent legs); 4 sets
*rest as needed between sets

400m Run
50 KBS (53/35)
400m Run
35 KBS
400m Run
20 KBS

Out of Town WOD

400m Run
50 Sprawls
400m Run
35 Situps
400m Run
20 Pushups

Mobility WOD [youtube=


About tjsgym

Owner of TJ's Gym
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