TJ’s Gym WOD for Thurs. May 31st

Flynn, McConneloug and Murphy.  I thought we were in Marin, what happened to diversity?

BIG DAY OF ANNOUNCEMENTS, so PLEASE READ CAREFULLY ALL THE WAY THROUGH!
SAVE THE DATE FOR THE CROSSFIT FOR HOPE FUNDRAISER WORKOUT.  SATURDAY, JUNE 9th.  We will announce the times we will offer the workout at each location, but for now, your ticket to a class that day is your donation receipt.  This is CrossFit’s annual fundraiser and this year’s recipient will be St. Jude’s Children’s Hospital.  We have created our online donation system on the CF for Hope website. You can access it here.  All TJ’s Gym affiliates will be under the CrossFit San Rafael name. This is TJ’s Gym’s donation page, so PLEASE DONATE THROUGH THE LINK HERE:
Every penny counts! Our goal is $15,000.  I will offer a free private training session to the person who donates the most to this great cause.  More prizes to come!  DONATE NOW!!!!!  For more information on this worldwide CF initiative, go to www.hope.crossfit.com
Client Appreciation Month is coming to a close, but we are extending it into June!  Here are some things you should know about:
Novato check-ins with me–15-minute chats–will be happening on Tuesday June 5th from 7:30am to 9am.  If we are full don’t worry because  I will be adding more times.  Check the sign up sheet in Novato.
Allison will be running two FREE hour-long seminars for women next Tuesday evening, June 5th in Corte Madera:
6:15-7:15pm PULLUPS
This is for women who are on the verge of pullups, struggle with pullups, or have a few pullups but feel frustrated by slow progress.  Limited to the first TEN to email allison@tjsgym.com to sign up.
7:15-8:15pm MUSCLE UPS
This is for women who are close to getting their first muscle up.  You must be able to do 5 consecutive ring dips and 6 strict pullups to join this seminar.  Limited to the first SIX women to email allison@tjsgym.com to sign up.
WellnessFX is coming to do a free informational seminar on their product this Saturday, June 2nd, 11-12 in San Rafael.  Come hear from the WellnessFX people what they have to offer and how you might benefit from their services.
Allison will be doing a book talk and signing at Book Passage in Corte Madera this Sunday, June 3rd, at 7pm.  Please show your support of her book and come hear a great discussion aboutThe Power of Community: CrossFit and the Force of Human Connection.  Go here http://www.youtube.com/watch?v=J7k5Ia_ak1w if you don’t know what I’m talking about!

Strongman Weekend this weekend with Coach Cory!  Saturday at 8:30 in SR and Sunday at 9am in Novato.  Axles, sleds and farmers carry, OH MY!

There’s a new class at 8am in Mill Valley on Sundays with Coach Calen starting this weekend.

WOD

A. Deadlift – 32X1; 3 reps; 5 sets; rest 2mins
3 Sets @ 90% Aerobic Effort

45sec – Thrusters (75/55)
15sec – rest
45sec – Pull Ups
15sec – rest
45sec – Burpees
15sec – rest
45sec – KBS (53/35)
1:15min – rest

Out of  Town WOD

45sec – Squats
15sec – rest
45sec – Handstand Hold
15sec – rest
45sec – Burpees
15sec – rest
45sec – Bear Crawl
1:15min – rest

Mobility WOD 

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About tjsgym

Owner of TJ's Gym
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