TJ’s Gym WOD for Tues. May 1st

Love having Michel in class.  Works hard and smart.  Great guy.

May is Client Appreciation Month!!!

Here are the dates of some of the cool stuff we’ve got for you.  I will be explaining here with more detail each night.

“Member’s Free All Day at All Gyms”- Monday,May 14th 


“Hoover Ball Tournament and Potluck BBQ”- Sunday May 13th , Piper Park Volleyball Courts, 11:00am-whenever.

“Nutrition Talks”
-Tuesday, May 8th in Novato at 7pm
-Wednesday May 16th in San Rafael at 7pm.

“Bring a Friend for Free Classes”
– Novato (Gilly) Sunday May 6th at 10am
-San Rafael (TJ) Saturday May 12th 10:30am
-Mill Valley (Marcus) Saturday May 26th 10:30am
– Corte Madera TBA.

“Assessments”- 15min for Free w/TJ -Sign up Sheets will be in the gyms by the end of the week.
– Tuesday, May 22nd in San Rafael, 8:30am to 10am
-Wednesday May 23rd in Mill Valley 10am-11:30am
-Thursday May 24th in Corte Madera 8:30am -10:30am
-Friday May 25th in Novato 8:30am-10am
-Monday May 28th in Corte Madera 6pm-7:30pm.

May Sugar Challenge Rules.  Suicide Style.  You must post on the dboard under the Sugar Challenge post exactly what you are going to do.  You then must get $50 cash to me in an envelope with your name on it by the end of the week.  The money gets split by the remaining players.  You have to look me in the eye and admit that you stuck to your own rules at the end of the month.  If I deem your personal rules as “ridiculous” you must make an adjustment or not participate.  Start your post with “My sugar challenge rules are as follows.”  Be as exact as possible.

What the hell are these “energy systems?”

WOD

Alactic Sprint Intervals
A. Row/Airdyne for 20sec @ 100%
rest 2mins; 6 sets
*record meters for row, and cals for airdyne
*you should start your 20sec timer when you reach top speed. for folks that take a few seconds to get there because they are more slow twitch then your intervals should be more like 23-25sec
——————————————-
Hip Power Endurance Tester
12-9-6-3-6-9-12
Power Snatch (95/65)
Box Jump (24/20)

Out of Town WOD

12-9-6-3-6-9-12-9-6-3-6-9-12
Sprawl
Box Jump (24/20)

Mobility WOD 

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About tjsgym

Owner of TJ's Gym
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