TJ’s Gym WOD for Mon. Nov. 19th

Here is your crew who represented Big Blue at the Deuces Wild Competition this weekend.  From left to right, Taylor “No Rep” Lawson, Doug Houlihan, Gia Kramer, Cory Boyd, Bridget Yates, Evan Massey, Gilly McGraw, Radz Zalewski, Kelly Reitz, Britt Williamson and Ruben Perez, who is owner of CrossFit Napa Valley and helped us out by jumping on Brit’s Team.  Phenomenal event with some really cool programming.  Craig Howard and Jeremy Jones are owners of Diablo and are stellar box owners who love what they do and it shows with everything they do.  Congrats to them as well.  Results are here.

TGiving Schedule:

Wednesday
Regular schedule at all gyms EXCEPT Kids in Mill Valley will not meet

Thursday
9am Redwood High track is the only class going for all gyms

Friday
MV  8:30, 9:30 and 10:30 Foundations
SR 7:30, 8:30, 9:30*
We MAY introduce our holiday childcare in OG2 at 9:30.  Stay tuned for details!
CM 8:00
Novato 8:30, 9:45

Sat and Sun
Regular schedule at all gyms

WOD

All Levels
A. Back Squat; 6-4-4-4; 3011; rest 2mins

B1. KB Walking Lunge; 16 steps; rest 60sec; 3 sets
B2. AMRAP Strict pull ups; rest 60 sec; 3 sets

Run/Bike/Row
:30 – 90%
:30 – 50%
x 16 sets

Foundations
A. Back Squat; 5-5-5; rest 90sec
B1. DB Walking Lunge; 16 steps; rest 60sec; 3 sets
B2. Strict pull ups; 5-5-5; rest 60 sec; 3 sets

3 sets for Reps
30sec – Wall Balls
30sec – Jumping Pull Ups
30sec – Airdyne
Rest 60sec

Metabolic
Timed Racquet Club Run
Then:
50 Weighted Walking Lunge Steps
40 Jumping Pullups
30 Hollow Rocks
20 Wall Balls
10 Burpees
20 Wall Balls
30 Hollow Rocks
40 Jumping Pullups
50 Weighted Walking Lunge Steps

Out of Town WOD

50 Weighted Walking Lunge Steps
40 Jumping Pullups
30 Hollow Rocks
20 Squats
10 Burpees
20 Squats
30 Hollow Rocks
40 Jumping Pullups
50 Weighted Walking Lunge Steps

Mobility WOD

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About tjsgym

Owner of TJ's Gym
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