TJ’s Gym WOD for Wed. Dec 12th

dec12

We don’t have sunrise in CM.  We have moonset.

This will be the last week of CF 101 Tu/Th 9am. We will be keeping the 5:45 am CF 101 classes on the schedule for now and we encourage all newcomers and those of you looking for a smaller class size and lots of coaching on technique to attend these classes.

Holiday Schedule:
Dec 24th  All gyms regular schedule until 1:00.  No classes after that anywhere except there WILL BE 3pm class in Mill Valley
Dec 25th NO CLASSES at any gyms
Dec 31st  All gyms regular schedule until 1:00.  No classes after that anywhere except there WILL BE 3pm class in Mill Valley
Jan 1st  NO CLASSES at any gyms

Childcare in OG2 (San Rafael annex) with Brit  9:30-10:30am.  Ages 3 and up. Must be potty trained–no diapers!
Wednesdays Dec 26th and Jan 2nd

Thursdays Dec 27th and Jan 3rd
Saturdays Dec 29th and Jan 5th
$6/kid for the hour.  You must pre-pay by emailing allison@tjsgym.com at least 24 hours prior to the hour you want.Holiday Special:
TJ’s Gym custom messenger style gym bag $95.  Makes a great gift!

Check out this video.  Second one from the TJ’s Games.  I literally felt sick to my stomach about how good it is.  Truly incredible.  John Buscaglia who edited and Jason Joseffer who shot it deserve a goddamn award or something.

WOD

All Levels
5min AMRAP
5 KBS (53/35)
5 Burpess
rest 3misn
5min Row
rest 3mins
5min AMRAP
10 Lunges
10 Push Ups
10 Sit Ups
rest 3mins
5min AMRAP

5 Pull Ups
8 DB Push Press (40/25)

The Wrench

7min AMRAP of

5 DB Ground to OH 45/30, 5 Burpees, 10 Box Jumps then

rest 1 min;

Row 2k for time;

rest 1 min;

7min AMRAP of

10 Pistols alt. 5 HSPU’s, 10 GHD Situps;

rest 1 min;

7min AMRAP of

3 Bar Muscle Ups, 8 KB Push Press 53/35

Foundations
Skill Review (KBS, Lunging, DB push Presses, Pull Ups)
5min AMRAP
5 KBS (53/35)
5 Burpess
rest 3mins
5min AMRAP
10 Lunges
10 Push Ups
10 Sit Ups
rest 3mins
5min AMRAP
5 Pull Ups
8 DB Push Press (40/25)

The Metabolic

10min AMRAP
5 KBS (53/35)
5 Burpees
100m Sprint

Then immediately
5min Row for max distance

Then immediately

10 min AMRAP
10 Lunges
10 Push Ups
20 Sit Ups
Then immediately
10 min AMRAP

5 Pull Ups
8 DB Push Press (40/25)

25 Double Unders or 50 Singles

Out of Town WOD

5min AMRAP
5 Box Jumps
5 Burpess
rest 3misn
5min Run
rest 3mins
5min AMRAP
10 Lunges
10 Push Ups
10 Sit Ups
rest 3mins
5min AMRAP

5 Pull Ups
3 Wall Walks

Mobility WOD 

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About tjsgym

Owner of TJ's Gym
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