TJ’s Gym WOD for Sat. Dec 1st

Jimbo

Check Facebook page for Sunday’s workout.  From now on it will be posted on Friday nights.

Lots of announcements tonight, which we will repeat many times over the next few weeks.

1. New MV classes:  Sundays 9am with Anthony starts this weekend
Thursdays new early morning MV schedule: 5:15am, 6:15am, 7:15am Foundations–starts next week

2. Starting next week, we will no longer offer Open Gym in San Rafael Tu and Th at noon.  Nobody is coming, so we’re canning it.

3.  MOGA–mobility/yoga combo with Coach Amina.
Mondays and Fridays at 9:30am

TJ’s CF Members:
5 pack for $100 ($20/class)
10-pack for $180  ($18/class)
20-pack for $300  ($15/class)
Non TJ’s members:
5 pack for $115 ($23/class)
10-pack for $200 ($20/class)
20-pack for $360 ($18/class)

4. TJ’s Gym Holiday Party in San Rafael. Saturday, Dec 15th 6:30 pm.  TJ’s Gym members plus one significant other are welcome.  Feel free to bring a dessert item to add to the hearty catered appetizers, booze, and bubbly water we’ll provide.

WOD 

All Levels
A1. Front Squat; 10-8-6-10; rest 10sec
A2. AMRAP Pull Ups (strict or kipping); rest 3mins; 4 sets

3 Rounds for Time
25 KBS
25 Burpees

rest 5mins

500m Row or 600m Run for time

Foundations
A1. Front Squat; 10-8-6-10; rest 10sec
A2. AMRAP Pull Ups (strict or kipping); rest 3mins; 4 sets

Row 500m Buy In
then
3 Rounds for Time
15 KBS
15 Burpees

Out of Town WOD

3 Rds for Time

400m Run

25 Burpees

25 Box Jumps

Mobility WOD 

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About tjsgym

Owner of TJ's Gym
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