Memorial Day/Regional Weekend Schedule TJ’s Gym WOD for Wed. May 22nd

Screen Shot 2013-05-21 at 3.25.32 PM Screen Shot 2013-05-21 at 3.25.58 PMEdited and Unedited.  What a riot.  Thank you Lululemon of Corte Madera!!!

MEMORIAL DAY/ REGIONAL WEEKEND SCHEDULE:

Below is the schedule for next weekend, starting Friday, 5/24.  In addition to being a holiday weekend, it is also the NorCal Regionals, and many Big Blue athletes will be competing. We have done our best to cover as many classes as possible over the NorCal Regionals weekend and on the Memorial Day holiday.   If you don’t see a class listed below, it means we are not having it next weekend, in order to allow our coaches the chance to compete or spectate at this annual event.  This includes Open Gym times.  All Open Access times will be cancelled between Friday and Monday.  We hope that many of you will join us in Sonoma to cheer on Big Blue!

Friday 5/24
San Rafael:

5:15am 6:15 am, 8:30 and 9:30am, 12:00 pm

8:30 Metabolic
9:30 MOGA
Corte Madera
6am, 8:30 am
Mill Valley
5:45am, 8:30, 9:30, 3pm
Novato
5:15, 6:15, 8:30
Saturday 5/25
SR
7:30am, 8:30 am, 9:30am
CM
8:30 am
11am TEAM
12 pm Gymnastics
MV
8, 9, 10 am
Novato
7:00am
Sunday
SR
8:30
9:00 BBC *** most likely but pending coverage, so stay tuned ***
Novato
7am
MV
8am, 9am

Monday Memorial Day
SR
8:30, 9:30

CM
8:30

MV
7:30 (extra class), 8:30, 9:30

Novato
8:30, 9:45

WOD 

All Levels
A1. DB External Rotations; 30X0; 8-10reps; 3 sets rest as needed
A2. Dip Support (rings, bars, L-hold); 30-45sec; 3 sets; rest as needed

B1. Front Squat; 5 tough reps; rest 90sec; 5 sets
B2. Strict Pull Ups; 4-6reps; rest 2mins; 5 sets

C. 3 Sets (choose one of the below options)
Row 500m @ 95%
Airdyne 90sec @ 95%
Run 400m @ 95%
rest 2-3mins

Wrench
Warm Up with Part A
A1. DB External Rotations; 30X0; 8-10reps; 3 sets rest as needed
A2. Dip Support (rings, bars, L-hold); 30-45sec; 3 sets; rest as needed
B1. Front Squat; 30X0; 2-3 tough reps; rest 20sec; 4 sets
B2. AMRAP Back Squat @ 30X0; rest 3mins; 4 sets

C. 30/30 Row or Airdyne
@ 85%
@50%
10 sets

Metabolic

10 Shoulder to Overhead 95/65

10 Bar Facing Burpees

250m Row

10 Rds.

Out of Town WOD

Run 10k

Mobility WOD 

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About tjsgym

Owner of TJ's Gym
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