TJ’s Gym WOD for Thurs. Jan 3rd

Jan1
From the Schumans:  The fittest snowman in New Jersey this Holiday Season.

We will be having a meeting regarding the CrossFit Open on Saturday Jan. 5th at 2:15pm in San Rafael for anyone who might be interested in possibly competing for one of the TJ’s teams that we hope to qualify for Regionals.  This meeting is open to anyone and everyone so even if you are not hoping to compete but would like to come, feel free as we will also be discussing how we will be running the Open this year. Let’s go Big Blue!!

In addition to the new Barbell Club session with the awesome Oly Coach, Calen (details below), we are also offering our first-ever Gymnastics Club twice weekly in Corte Madera.  Coach Yago will teach Saturdays at 12 noon, and Coach Shanna will teach Tuesdays at 6pm.  You will learn progressions for bodyweight movements and will gain proficiency in double-unders, pullups, pushups, ring dips, muscle ups, handstand pushups, plank holds, etc.  All levels are welcome!
Both Barbell Club and Gymnastics Club are included in our new Platinum Membership level, which is a great deal if you’re interested in these programs, as well as our MOGA offerings (also included in Platinum pricing).
Email allison@tjsgym.com to register or with questions.
TJ’s Gymnastics Club January 15th-June 1st, 2013
Corte Madera Tuesdays 6pm-7pm  January 15th-May 28th  (20 classes)
Corte Madera  Saturdays 12-1pm January 19th-June 1st  (20 classes)
 Membership Options:
 One per week $340 for the session (comes to $17/class)
Two per week $600 for the session (comes to $15/class).  You may pay in two installments of $300 each.
 ***10% off membership second family member when two join together***
TJ’s Gym Barbell Club January 9th-June 2nd, 2013
Corte Madera Wednesdays 6pm-7:15pm  January 9th-May 29th  (21 classes)
San Rafael  Sundays 9:30-10:45 am January 13th-June 2nd   (21 classes)
Membership Options:
One per week $420 for the session (comes to $20/class)
Two per week $756 for the session (comes to $18/class).  You may pay in two installments of $378 each.
OR
Barbell Club Punch Card
$400 for 16 classes (comes to $25/class)
Will expire on June 2nd, valid at either location, either time.
***10% off membership second family member when two join together***

WOD 

All Levels
A. Push Press; 5-3-2-2-1-1-1

EMOM x 20mins
Odd – 8 Thrusters
Even – 4 Bupree Pull Ups

Wrench
A. Push Press; Build to a 5RM quickly
B. Split Jerk; 3-2-1; rest 2mins

EMOM x 20mins
Odd – 8 Thrusters
Even – 8/5 C2B Pull Ups

Foundations
A1. Press 5-5-5-5
A2. Ring Row 10 reps
B. Push Press; 3-3-3-3

C. Push Jerk Skil
3 Rounds for Time
Run 200m
10 Push Jerks (from Rack)
15 Sit Ups

Out of Town WOD 

EMOM x 20mins
Odd – 3 Wall Walks
Even – 8/5 C2B Pull Ups

 

Mobility WOD 

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About tjsgym

Owner of TJ's Gym
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