WOD for Wednesday, Aug1st

Kathy J.

In addition to Barbell Club, you can also polish your Oly skills with:
August Oly Lifting Seminars with Calen in Mill Valley
Sundays, August 12th, 19th, and 26th from 12:00 to 2:00
$40 per day or $110 for all three days
Email allison@tjsgym.com to register.  Late cancellations will not be refunded past two days before each seminar.
There have been a few questions about Open Gym and Open Access so I want to clarify here.
Open Gym:  Anyone can attend an Open Gym time.  You will be charged for a class.  If you have a 3x per week membership this will count as one of those times.
Novato Open Gym Hours are:
5-6:30pm Fridays
San Rafael Open Gym Hours are:
Tuesday and Thursdays 12pm-1:15pm.  You must be prepared to leave the gym at 1:15
Open Access:  These are times where full fee unlimited clients have access to the gym.  There are instructors present at both Open Gym and Open Access but not for designing workouts.  For Open Access you will not receive any attention from the coaches as they are most likely working out themselves.  At Open Gym they are there for your safety and to answer and questions you might have.
Novato’s Open Access Hours are:
M – 7:30-8:30 and 11-12, W – 7:30am-8:30am,

F – 4-5pm and Sat – 7:30a-9:00a.

San Rafael Open Access Hours are:

7:15am- 8:30am M, W and F

10:30am-Noon M-F

The gyms are Open in the afternoons if a coach is present and a class is not in session.  Go to our Kids Schedule and Regular Schedule to see the list of classes.

WOD

3 Rounds For Time
10 Deadlifts (heavy but safe)
20 Box Jumps (20/16)
rest 5-10mins

For Time
400m Run
30 KBS
20 T2B
rest 5

3 Sets
30 Anchored Sit ups AFAP
rest 90sec

Out of Town WOD

For Time
400m Run
30 Sprawls
20 T2B
rest 5

3 Sets
30 Anchored Sit ups AFAP
rest 90sec

Mobility WOD

World record mwod

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About tjsgym

Owner of TJ's Gym
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