TJ’s Gym WOD for Mon. Nov 5th

Big stuff going on in the TJ’s community.  Karen Boone, co-owner of TJ’s Gym/Novato, also has a little side gig as CFO of Restoration Hardware.  Here she is after she rang the bell at the New York Stock Exchange last week.  Whoa!

Coach Boyd had a massive day WINNING his division at the Super Training Power Lifting meet this weekend with lifts of 413lbs for the Squat, 303lb bench and 451lb deadlift.  Monster effort– Congratulations, CB.

We start our Metabolic and CrossFit 101 classes tomorrow in OG2.  Here is the schedule:

Mondays, Wednesdays and Fridays: Metabolic- 5:45 am and 8:30am

Tuesdays and Thursdays: CrossFit 101- 5:45 and 9am

Metabolic class programming is based off of the same movements as the regular classes but they have a larger metcon component.  Classes are an hour long and include a solid warmup, 20-40min workout and a structured cool down and stretch.

CrossFit 101 classes are very similar to our Foundations classes in Mill Valley.  These classes are great for beginners or athletes who want a smaller class where the concentration is on developing proper technique, form, and confidence.

Let me know if you need a copy of the newsletter I sent out tonight.

WOD

All Levels
A. Back Squat; 3011; 8-8-6-6; rest 2mins
B1. DB Walking Lunge; 12-16 steps; 20X0; rest 60sec; 3 sets
B2. Ring Row; AMRAP (-2), don’t fail; 2020; rest 60sec; 3 sets

3 Sets @ 80% Aerobic Effort
:45 – Med Ball Clean
:15 – Rest
:45 – Burpee
:15 – Rest
:45 – Rowing/Airdyne
1:15 – Rest

Foundations/101
A. Back Squat; 6-6-6
B1. DB Walking Lunge; 12-16 steps; 20X0; 3 sets
B2. Ring Row; 10 @ 2020; 3 sets

Metabolic:

14 min EMOM

Odds: 8 Burpees

Evens: 15 Walking Lunge Steps (Holding Bumper Plate Overhead Optional)

Rest 5 Minutes

4 Rounds

12 Empty Barbell Back Squats

24 Situps

200m Run

Out of Town WOD

14 min EMOM

Odds: 8 Burpees

Evens: 15 Walking Lunge Steps

Rest 5 Minutes

4 Rounds

15 Air Squats

24 Situps

200m Run

 

Mobility WOD

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About tjsgym

Owner of TJ's Gym
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