TJ’S Gym WOD for Tues. Jan 8th

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Here is your daily NorCal Master update.  We are so happy to be partnering with Diablo Fitness Engineering who will be supplying almost all of the gear for the NCM.  This gear will be sold off after the event and will be ready for pick up Sunday afternoon at Craneway Pavilion.  Click on the link below and follow the “used equipment” button to pre purchase anything you’d like.  Barbells, bumper plates, kettlebells, dumbbells, rings and all kinds of other gear.  Here is a little bit about them;

Diablo Fitness Engineering was founded by gym owners with a passion for fitness and a frustration with the industry.  Most functional strength and conditioning equipment is manufactured in distant locations, is untested in a heavy-use environment, and has to be ordered in bulk to reduce shipping costs per unit.  And, ironically, the equipment that occupies the most space usually has only one application.

At Diablo Fitness Engineering our mission is to do two things exceptionally well:

  1. Design, test and manufacture durable, functional strength and conditioning equipment that has multiple applications within a gym.

  2. Provide Northern California gym owners and garage-gym enthusiasts a convenient place to test and buy the equipment they need.

Diablo Fitness Engineering is a store, a fabrication facility and a 16,000 square foot gym.  We do not have a call center.

 We would love to bid your next big (or small) equipment purchase.  We have a mechanical engineer on staff with more than 8 years of CrossFit experience, so we can also help you layout your design to maximize your space.  Email us

I will also have boxes for sale and 10 new Concept 2 Rowers (the black ones).  Please contact me if you are interested.


All Levels
A. Push Jerk; 3-3-2-2-1-1; rest 90sec

4 Sets for Total Time
6 Push Jerks
8 Burpees
400m Run
rest 2mins

A. Push Jerk; 3-3-2-2-1-1; rest 90sec

3 sets for max reps (must be 100% effort, no pacing or gaming)
60sec – clean and jerk (115/75)
60sec – burpees
60sec – row sprint (calories)
rest 5mins

A1. Press – 5-5-5
A2. Pull Ups – 5-5-5
B. Push Press – 5-5-5
C. Push Jerk – Technique for Metcon

3 Sets for times
6 Push Jerks
8 Burpees
300m Run
rest 60sec

Out of Town WOD

5 Sets for Time

6 Handstand Pushups

8 Burpees

12 Sprawls

300m Run

Mobility WOD 

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About tjsgym

Owner of TJ's Gym
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