TJ’s Gym WOD for Thurs. Dec 13th


Alicia enjoys TJ’s Gym indoors and outdoors at OUTfit.

We’ll see everyone Saturday night at the Holiday Party.  6:30pm at the OG.

Winter TEAM (teen) and  TJ’s Kids session starts Monday, January 7th.  Check the discussion board for details or email  We have classes for young ones at all four locations.


All Levels
A1. Front Squat; 3-2-1-3-2-1; rest 90sec
A2. Strict Pull Up; 3-5 reps; rest 90sec

1min @ 90%
30sec @ 50%
x10 Sets

The Wrench

For MAP session above work with Partner to accumulate max calories and when not on AD or Rower accumulate max Ring Dips. Switch every minute. for 14 minutes


A1. Front Squat; 5-5-5-5; rest 60sec
A2. Strict Pull Up; 5 reps; rest 60sec

3 Rounds for Time
400m Run
12 Thrusters
15 Jumping Pull Ups

Out of Town WOD

3 Rounds for Time
400m Run
25 Squats
15 Jumping Pull Ups

Mobility WOD 


About tjsgym

Owner of TJ's Gym
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