VOLUNTEERS! and TJ’s Gym WOD for Thurs. Jan 17th

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VOLUNTEERS!

This poster is for the Masters.  Folks we need more help!  Please, even if it’s for  few hours.  We need folks for all kinds of jobs.  TJ’s is known for putting on  stellar events and this can’t be done without the help of many.  If you know a friend, family member or even your arch enemy, see if they’d like to hang out with some of the studliest people in CrossFit on Saturday or Sunday (especially Saturday).  I promise fun, food, booze and lots of Master Action, whatever the heck that means.  Please email lsmith@tjsgym.com.  Thanks y’all.

Weekend Gym Schedules

Friday- All classes are as scheduled
Saturday;
Novato-Julie is teaching a 7:30 class and that is it. No 9am class and no TEAM at 10:30. Allison is emailing the 3 TEAM kids to offer refund or they can go to CM at 11.
CM- There will be no class on Saturday or Sunday except for TEAM 11am Sat and Gymnastics Club 12pm Sat.
SR- 7:30 Yago, 8:30 Brit, 9:30 Yago
Mill Valley- Nicki will cover  7am, 8am, 9am, and we will cancel the 10am.
Sunday:
Novato- Julie is teaching a 7:30. No 9am.
CM- No class
SR- Nick is teaching the 8:30 and BBC is cancelled
MV- Nicki is teaching 8am and 9am –Calen will be in Richmond
Let us know if you have any questions.
Also remember to buy your discounted wrist bands at the gym.  We will not be having this discount at the event.  Friday is the last day.

WOD

All Levels
3min AMRAP @ 90%
10 Lunges
10 Sit Ups
rest 2mins
3min AMRAP @ 90%
100m Row
5 Burpees
rest 2mins
3min AMRAP @ 90%
100m Run
10 KBS (53/35)
rest 4mins
x 2 Sets

Wrench
3min AMRAP @ 90%
10 Weigthed DB Lunges (25/15)
5 GHD Sit Ups
rest 2mins
3min AMRAP @ 90%
100m Row
5 Burpee over Rower
rest 2mins
3min AMRAP @ 90%
100m Run
10 KBS (70/53)
rest 4mins
x 2 Sets

Taper
A. Power Clean; 3-2-1; rest 4mins
B. Row 20sec @ high effort; rest 2mins; 3 sets
C. Burpees 20sec; rest 2mins; 3 sets
D. Double Unders 30sec; rest 2mins; 3 sets

Foundations
A. Hang Power Clean; Skill Review
B. KBS; Skill Review
7min AMRAP
5 Hang Power Cleans
10 Sit Ups
150m Row
rest 3mins
7min AMRAP
10 KBS
10 Lunges
200m Run
rest 3mins

Out of Town WOD

7min AMRAP
5 Burpees
10 Sit Ups
200m Run
rest 3mins
7min AMRAP
10 KBS
10 Lunges
200m Run
rest 3mins

Mobility WOD 

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About tjsgym

Owner of TJ's Gym
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