Free MOGA for the Month of March, Dr. Allison’s latest article, The Open and TJ’s Gym WOD for Mon. March 4th

mar4

Lots of announcements tonight!

MOGA classes will be FREE for the month of March!!!!  The classes are held in OG2 (our annex in San Rafael) on Mondays and Fridays at 9:30am.  We hope you will go, enjoy yourselves, and tell your non-TJ’s Gym friends how awesome it is. They can come free in March, as well.

The CrossFit Open begins this week.  It is a chance for all of you to test your fitness on a worldwide level.  We will be holding weekly workouts on Saturdays for the entire community to come together and celebrate each other.  This year, we will be running TJ’s Community Open workouts with judging and for scoring validation on Saturdays at rotating gyms.  The schedule will be as follows:

March 9th  San Rafael 9:30-11:30 (during the 9:30 class and afterwards)
March 16th  Novato  11-1
March 23rd Mill Valley  10-12 (during the 10am class and afterwards)
March 30th Novato 11-1
April 6th San Rafael  9:30-11:30 (during the 9:30 class and afterwards)
*If you come to class during one of the times the Open will be going on, you can expect a little more chaos than normal.*

YOU WILL NEED TO SIGN UP ON THE LINK ON THE DISCUSSION BOARD FOR SIGN-UPS BY FRIDAYS AT NOON  if you plan on taking part in the Saturday festivities, so Allison can create a heat list each week.  IF YOU DON’T REGISTER, WE WON’T EXPECT YOU.

If you choose not to come during those community workout times, we will also be facilitating judged Open workouts during the following classes every Friday through the Open:

San Rafael 5:15am and 6:15am
Corte Madera 6:00 am
Mill Valley 8:30am
Novato 8:30, 9:45am!

If you still need another option for being judged, please email allison@tjsgym.com to schedule an appointment with a designated coach for judging.  These are $20 paid to the coach and must be scheduled via email to Allison. 

Estancia is a grassfed beef company.  They sell in bulk, and we need $300 worth of commitments before we can make an order.  Please contact Robin@tjsgym.com if you are interested in joining in on the order!!  The pickup will be in San Rafael four or five days after the order.  Robin can give you the details.

From Dr. Allison tonight:   Do you Experience Competition as a Threat or a Challenge?  Read her latest article and get inspired here:

 

WOD

All Levels
A1. Push Press; 4-6reps; rest 90sec; 4 sets
A2. RDL (moderate weight) 2020; 6-8reps; 4 sets

3 Sets for reps
:40sec – DB Shoulder to Overhead
:20sec – Rest
:40sec – KBS
:20sec – Rest
:40sec – Airdyne/Row
1:20 – Rest

Wrench
A1. Push Press; 4-6reps; rest 90sec; 4 sets
A2. RDL (moderate weight) 2020; 6-8reps; 4 sets

3 Sets for reps
:45sec – S2O (115/75)
:15sec – Rest
:45sec – KBS (70/53)
:15sec – Rest
:45sec – Airdyne Cals
1:15 – Rest

Foundations
A1. Push Press; 5-5-3-3
A2. Deadlift 5reps; 4 sets

3 Sets for reps
:30sec – DB Push Jerk
:30sec – Rest
:30sec – KBS
:30sec – Rest
:30sec – Airdyne/Row
:30sec – Rest

Metabolic

“He’s not Heavy”

Run Slam Ball to top of Racquet Club

25 Slam Balls

Run Slam Ball Back to OG2

25 Slam Ball, 25 Pushups

Run Slam Ball to 800m turnaround

25 Slam Balls, 25 Pushups, 25 Walking Lunge Steps holding Slam Ball at 800m Turn around

Run Slam Ball Back to OG2

25 Slam Balls, 25 Pushups, 25 Walking Lunge Steps, 25 Situps while holding Slam Ball on Chest

Good Luck

Out of Town WOD

Mobility WOD 

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About tjsgym

Owner of TJ's Gym
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2 Responses to Free MOGA for the Month of March, Dr. Allison’s latest article, The Open and TJ’s Gym WOD for Mon. March 4th

  1. Are the weekly wod postings not happening anymore? Loved seeing what was coming so I could plan supplemental work.

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