Rise Bar, Speakers schedule and BBC/Gymnastics Club info. and of course TJ’s Gym WOD for Tues. Jan 15th

Screen Shot 2013-01-14 at 1.44.11 PMRise was created to fill a real need—to give people very specific bars, with different formulations, for various times of day. After all, your body needs a different sort of fuel first thing in the morning than it needs mid-afternoon. And your workout demands something else all-together. All of our products are certified gluten-free, use non-GMO ingredients, and are peanut and soy free. Choose from our line of Breakfast, Energy and Protein bars to give your body what it needs, whenever it needs it. With Rise. http://risebar.com/

The NCM Expo schedule of speakers has been announced and you can find it here!

BARBELL CLUB AND GYMNASTICS CLUB ARE NOW UNDERWAY!!!

Email allison@tjagym.com to register.
Gymnastics club:
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).

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 

See below for Taper options for NCM Competitors

All Levels
A. 2 Push Press + 2 Push Jerk; 5 sets; rest 2mins

4 Sets for total time
8 Push Press
4 Burpees
8 Box Jumps
4 Burpees
200m Sprint/Row/14/12 Cal AD
rest 2mins

Wrench
A. 5 Push Press + 3 Push Jerk + 1 Split Jerk; 5 sets; rest 2mins

3 Sets for max reps
30sec – Clean and Jerk (115/75)
30sec – Burpees
30sec – KBS 70/53
30sec – Box Jumps
30sec – Airdyne
rest 6mins
*100% Effort, no pacing at all. must be 100%

Taper
A. 2 Push Press + 2 Push Jerk; 5 sets; rest 2mins

3 Sets for total time
8 Push Press
4 Burpees
8 Box Jumps
4 Burpees
200m Row
rest 3-4mins

Foundations
A. 5 Push Press; rest 60sec
A2. Ring Row; 10-12 Reps
B. Push Jerk Technique Review
4 Sets for total time
6 Push Jerk
6 Burpees
Row 200m
Rest 60sec

Out of Town WOD

Run 5k

Mobility WOD 

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About tjsgym

Owner of TJ's Gym
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