Barbell Club Drop in Policy, Free MOGA on Tuesday and Thursdays at noon and TJ’s Gym WOD for Thurs. March 14th

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We’ve got an awesome new policy for Barbell Club.  We now have a $25 drop in option.  Don’t be surprised if you find Coach Calen tapping you to give it a try.  We will also be announcing a really cool option for folks who are looking to compete in Olympic Lifting as a sport real soon.  Magic happens at Barbell Club!

We will have a two week trial of MOGA at noon on Tuesdays and Thursdays in San Rafael starting next week.  Noon was the big vote getter and gives a whole new group of people an option for it.  Bring a friend.  It’s free for the month of March!

WOD 

All Levels
A. 3 Sets
10 Hang Power Cleans (Medium to light weigth()
400m Run
rest 2mins between sets

B. 3 Sets
10 KB Swings
75sec Row/Bike @ high continuous effort
rest 2mins between sets

Wrench

Wrench – if competing in Saturday.

Airdyne or Row
30sec @ 85%
30sec @ 50%
20 sets

Extra mobility on calves, ankles, hamstrings.

Wrench if competing on Friday.

2 rounds @ 80%
3 push press
6 deadlifts
9 box jumps

Rest 5mins

2 rounds @ 90%
3 push press
6 deadlifts
9 box jumps

Finish class with 10min easy Airdyne or row. Add in ankle and hamstring mobility.

* this option will be Fridays wrench for folks competing in Saturday.

Foundations
A. Hang Power Clean + Front Squat; skill and drill

4 Sets for Time
8 HPC + Front Squat
300m Run
rest 1min

Finisher – Tabata Hollow Rock

Out of Town WOD 

4 Sets for Time
8 Downward Dog Pushups

15 Air Squats
300m Run
rest 1min

Mobility WOD 

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About tjsgym

Owner of TJ's Gym
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