TJ’s Gym WOD for Mon. May 28th

Coach Jason has brought Orlando into the family and Orlando wants the seat at the head of the table.

Memorial Day.  Read this.

Here’s our schedule for Monday, 5/28 (Memorial Day)

San Rafael:  7:15 On Ramp and 7:30, 8:30, 9:30 classes
Corte Madera:  8am and 9am

Mill Valley:  8:15, 9:15, 10:15 On Ramp

Novato:  9am only*
*We encourage Novato people to come down to San Rafael or Corte
Madera, so that 9am class isn’t gigantic!

 Glenn’s pissed Part 2 and Part 3

Roadmap to TJ’s Gym Programming – A Template for 2x a Year Peaking.  Part 1.(By Marcus with a little editing by me)

It is the idea going forward that our athletes can expect to experience two periods of year that have them peaking for something. Because the TJ’s Games and the CrossFit Open fall about 6 months apart from one another, we can use them as benchmarks for our athletes. Is the expectation that everyone competes in these two events? Not necessarily. As our community grows and the sport of fitness takes off there is sure to be a large population of folks that care to compete in these events and other that do not. However, for the purposes of building a comprehensive and balanced approach to a year of fitness, these two benchmark dates serves as a guide.

Some things I feel are important to remember before we take a deeper look at the programming. Ultimately the movements we give to our clients are what make them succeed, not the programming.  The commitment on our part and the client’s part to make nutrition and healthy lifestyle choices a primary focus, will do more to help you reach your goals than exercise selection will. When we put these pieces together in the right way with energy, enthusiasm, and caring, then we have the recipe to success for everyone.

The way we combine movements and prescribe workouts is what defines the programming. It is just a piece of a bigger puzzle that we must put together in order for our clients to succeed. Thoughtful programming can help keep people safe. Thoughtful programming can help athletes maximize their potential.

Tomorrow in part 2 we will talk about the more technical aspects of the programming.


A. Press 4-7reps @ 42X2; 4 sets; rest 2mins

B. In Teams of Two;
1mile Run (both partners must run together)
100 Pull Ups
100 Push Ups
100 Sit Ups
100 Air Squats
*1 partner works at a time

Out of Town WOD

800m Run
50 Pull Ups
50 Push Ups
50 Sit Ups
50 Air Squats

Mobility WOD 


About tjsgym

Owner of TJ's Gym
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