Thank you to the Reebok and RCF1 crew, July 4th schedule, and TJ’s Gym WOD for Wed. July 3rd and Thurs. July 4th

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A huge thank you to Reebok and Reebok CrossFit One.  When we presented the idea of running a Masters event at Reebok, Reebok’s Bryant Mitchell and RCF1 Head Coach, Austin Malleolo, jumped into action and supported us immediately.  From there, Bryant’s hard work and Reebok’s generosity flowed.  From shirts to prizes and so much more, Bryant made sure that we were granted every reasonable request that would help make the event special.  RCF1 Coach, Joe Masley, became our point-man and was all over the details–from gear to gym measurements to parking lots to security.  Mel Ockerby and Derek Wittman shared the duties of shouting from the social media rooftops about the event.  Reebok and RCF1 were instrumental in staffing this event with qualified judges and enthusiastic volunteers (whom we will thank in the next post).  Reebok not only let us sweat all over their house, but they treated us all like kings and queens.  They also agreed to match our CrossFit for Hope contributions from the event, which means the event raised close to $4,oo0!  Thank you, thank you to Reebok and Reebok CrossFit One!

Here’s the July 4th Schedule for the gyms:

San Rafael 7:30am and 8:30am

Mill Valley 7, 8, and 9 am

Novato 8 and 9 am

Corte Madera No classes

Happy 4th, Everyone!

WED JULY 3rd

WOD 

All Levels
A1. Floor Press; 10-8-6-4-2; rest 90sec
A2. Ring Row AMRAP; rest 90sec; 5 sets

3 Sets for Reps
AMRAP Strict Press @ 95/65
20 KBS
rest 30sec
Row 500m/Run 400m/AD 45/30 Cals
rest 2mins

Wrench
A1. Floor Press; 10-8-6-4-2; rest 90sec
A2. Ring Row AMRAP; rest 90sec; 5 sets

3 Sets for Reps
AMRAP Strict Press @ 95/65 in a single set
AMRAP Hang Power Cleans @ 95/65 in a single set
Airdyne 30sec @ 95%
rest 2mins

Metabolic

Racquet Club Run

13 KB Sumo Hi Pulls 53/70

13 Pullups

13 Box Jumps

13 Man Makers

4 rds

Racquet Club Run

Out of Town WOD

1 mile Run

13 Squats

13 Pushups

13 Burpees

4 Rds

1 Mile Run

Mobility WOD 

Thurs JULY 4th

WOD 

All Levels
Pre-hab –
PH 1 – Bent over reverse db fly’s; 10-12 reps @ 30X0; rest 60sec; 3 sets
PH 2 – 15-20 Scap Push Ups; rest 60sec; 3 sets

A. Hang Squat Clean; 3reps; 4 sets; rest 2mins

4 Sets @ 85%
:30 – Push Jerks 95/65
:30 – Rest
:30 – SDHP 95/65
:30 – Rest
:30 – Wall Ball
:30 – Rest

Wrench
Pre-hab –
PH 1 – Bent over reverse db fly’s; 10-12 reps @ 30X0; rest 60sec; 3 sets
PH 2 – 15-20 Scap Push Ups; rest 60sec; 3 sets

A.2 Squat Clean and Jerk; 60% 1RM; EMOM x 10

3 Sets @ 85%
1min Unbroken Sets of 5 OHS 95/65 (must lower to shoulders or ground after each set)
1min Unbroken Sets of 5 SDHP (95/65)
1min Unbroken Sets of 5 Push Ups

 

Mobility WOD 

About tjsgym

Owner of TJ's Gym
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