Event Announcement! and TJ’s Gym WOD for Fri. Feb 15th

Screen Shot 2013-02-14 at 8.22.19 PMEvent Announcement!

Hey Masters Athletes! Tired of going to training seminars and camps where you’re surrounded by 20 year olds? Come prepare for the CrossFit Open with us surrounded by other athletes ages 40 and up.

TJ’s Gym Events presents:

Masters Mini-Camp

Sunday, February 24th 8:30am-5pm

TJ’s Gym/CrossFit San Rafael
$99 for the entire day
Coach/Presenter List (we will post bios tomorrow):
*TJ Belger, Owner TJ’s Gyms
*Allison Belger Owner, TJ’s Gyms, Licensed Psychologist
*Marcus Filly, Owner TJ’s Mill Valley, Coach and Competitor
*Diane Fu, Owner Fu Barbell, Oly Coach at San Francisco CrossFit
Come refine your Oly technique, work on gymnastics skills, garner tips and pointers about approaching Open workouts, hear about programming and training specifically for the Masters athlete, soak in info on performance nutrition with an emphasis on recovery as we age, learn about and discuss the psychological/emotional aspects of training after 40, and get in some workouts with your peers…all in one great day!
First 30 athletes to email allison@tjsgym.com will get a spot, so don’t delay!

WOD

All Levels
9 Mins
Run 200m
5 Box jUmps
5 T2B
rest 3mins
9mins
Row 200m
10 Push Ups
30 Double Unders
rest 3mins
9mins
Airdyne 14/12 Calories
14 Walkling Lunges
10 Sit UPs

Wrench
9 Mins @ 85%
9 KBS (53/35)
9 Burpee Box Jump (24/20)
9 K2E
rest 3mins
Row 3mins @ 90%
rest 3mins
Airdyne 3mins @ 90%
rest 3mins
9mins @ 85%
200m Run
14 DB Walkling Lunges (30/15)
10 GHD Sit Ups

Foundations
Rowing Practice
KBS Practice
DB Thruster Practice

8 Min AMRAP
5 Box jUmps
10 KBS
10 Sit Ups
rest 3mins
8 Min AMRAP
Row 150m
5 T2B
8 DB Thrusters

Metabolic

50 Double Unders

50 Situps

10 Snatches 75/115 (outside)

200m Run

40 Double Unders

40 Situps

10  Snatches

200m Row

30 Double Unders

30 Situps

10 Snatches

30 Cals Airdyne

20 Double Unders

20 Situps

10 Snatches

200m Run

10 Double Unders

10 Situps

10 Snatches

Ouf of Town WOD

12 Min AMRAP
5 Box jUmps
10 Sprawls
10 Sit Ups
Run 100m

Mobility WOD 

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About tjsgym

Owner of TJ's Gym
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