TJ’s Gym WOD for Mon. Dec 3rd

DEC3

Eric D has joined us after CrossFitting for some time in the big city.  He participated in our first ever NorCal 40’s event a couple of years ago and we are thrilled he has joined the family.

Lots of stuff being announced tonight:

1.  New Saturday Schedule in Mill Valley

7am – Foundations (Marcus)
8am – All Levels (Marcus)
9am – All Levels (Marcus)
10am – All Levels (Anthony)
 Sundays 9am with Anthony in MV as well

Thursdays new early morning MV schedule: 5:15am, 6:15am, 7:15am Foundations–starts this 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!  Our long awaited and much anticipated MOGA program is here! Get to work preventing injuries and becoming more mobile and flexible.
Mondays and Fridays at 9:30am in OG2 (that’s our San Rafael annex for those of you who don’t know) starting Monday, Dec. 10th. Email allison@tjsgym.com to register or with questions.  Pricing details:

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 will be Saturday, Dec 15th at 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. This year we are stepping it up a notch with a live band, including one of our members. You’ll have to come to the party to see who that is.

WOD

A1. Snatch Grip Push Press; 5-5-3-3; rest 90sec
A2. Snatch Grip RDL; 31X1; 4-6 Reps; rest 90sec; 4 sets

12min Partner AMRAP
10 KBS (53/35)
10 Push Ups
100m Run

Foundations
A1. Push Press; 5 Reps; 4 sets; rest 90sec
A2. Deadlift; 31X1; 4-6 Reps; rest 90sec; 4 sets

10min AMRAP
10 KBS (53/35)
10 DB Push Press
100m Run

Metabolic

25 min AMRAP

10 KBS

10 Pushups

20 Situps

10 Jumping Pullups

3 Wall Walks

200m Run

Out of Town WOD

12min AMRAP
10 Sprawls
10 Push Ups
100m Run

Mobility WOD 

Screen Shot 2012-12-02 at 12.49.36 PM

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About tjsgym

Owner of TJ's Gym
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