TJ’s Gym WOD for Thurs. June 7th

Peggy has one of the best overhead squats I’ve ever seen from a new CrossFitter.  And she’s a an accountant, how about that!? (I don’t know what the hell that’s supposed to mean).

Only a few days left to make a donation to CrossFit for Hope

This is the last week for Open Gym in San Rafael on Tuesdays and Thursdays.

Allison’s pullup and muscle-up seminars for women were a huge hit on Tuesday night! Next up–pullup and muscle-up seminars for men.  Again, these will be FREE and the first ten men to email allison@tjsgym.com for the pullup seminar and the first six men for the muscle-up seminar will be granted spots.  We will keep a waitlist if needed.  The pullup seminar will cover how to develop strict pullup strength and capacity and will also cover kipping but not butterfly.  The muscle-up seminar will address all aspects of the movement necessary for getting that first muscle up and getting stronger if you have one already but aren’t quite proficient.
Monday, June 25th 6:15 pm Pullups
Monday, June 25th 7:15pm Muscle-Ups*
CORTE MADERA gym
*Please be sure you can do at least 5 consecutive ring dips and are comfortable with chest-to-bar pullups before signing up for this seminar

WOD

A. 8min @ 80 %
5 Burpees
10 Step Ups
20 Double Unders
rest 4mins

B. 8min @ 85%
8 Pull Ups
8 Wall Balls
200m Row
rest 4mins

C. 8min @ 90%
10 Box Jumps (step off)
5kb Clean/arm
18/14 Cal Airdyne

*Regardless of what 8min circuit you start on, the athlete should progress from 80% to 90% starting their first circuit at 80% and finishing at 90%. Focus on building effort from 8min to 8min.

Out of Town WOD

A. 8min @ 80 %
5 Burpees
10 Step Ups
20 Double Unders
rest 4mins

B. 8min @ 85%
8 Pull Ups
8 Jumping Squats
200m Run
rest 4mins

C. 8min @ 90%
10 Box Jumps (step off)
5 1 arm sprawls
35 Mt. Climbers 2 is 1

Mobility WOD 

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About tjsgym

Owner of TJ's Gym
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