Metabolic cancelled for Friday at 5:30am, TJ’s Gym WOD for Fri. July 5th, Sat. July 6th and Sunday July 7th

Screen Shot 2013-07-04 at 3.19.50 PMThe 5:30am Metabolic Class in San Rafael is cancelled for Friday, July 5th. The 8:30 Metabolic and all other regular classes at all gyms ARE ON for July 5th. This is the only cancellation! Happy 4th!

CrossFit For Hope Workout!

We are late to make this announcement, but we hope to get some great donations for CF for Hope, raising money for kids with catastrophic illnesses. Please go to the link below and make your donations under our CrossFit San Rafael “team.”  We are pooling all of our TJ’s Gym locations into this one “team,” and we hope to have as many of you donate as possible.  If you come to any of the gyms on Saturday, the workout will be the CF for Hope workout, and we HIGHLY ENCOURAGE YOU TO DONATE PRIOR TO COMING TO CLASS. We will still let you in if you don’t, but even a very small donation helps, so please donate!

The link to our donation page is here:

Click on the SPONSOR ME icon to donate.
Thanks so much for helping us raise funds for this great cause!

FRI JULY 5th

WOD  

All Levels
4 Hard Sets
A1. Front Rack Step Up; 12-16 alternating steps; rest 60sec
A2. Anchored Sit Ups; 25 AFAP; rest 60sec
A3. AMRAP Pull ups (kipping or strict); rest 60sec

For Time
1k Run/1200m Row/65/50 AD Clas
30 Burpee Box Jumps

Wrench
4 Hard Sets
A1. Front Rack Static Lunges Barbell; 10 alternating reps; rest 60sec
A2. GHD Sit Ups; 15 AFAP; rest 60sec
A3. AMRAP C2B (kippingt); rest 60sec

For Time
50/35 AD Cals
40 Burpees
50/35 AD Cals

Metabolic

On June 30th, 19 members of the Granite Mountain Hotshot Crew, part of the Prescott, Arizona Fire Department, were killed fighting the Yarnell Hill Fire. This is the largest loss of firefighter life in a single event since 9/11.

Yarnell Hill HotShot 19 Hero Wod

With a Partner, 6 Rounds of:

1x each person 10m Fireman’s Carry

19 reps per person- Partner Wall Balls

19 reps per person – Partner Burpee Box Jumps

19 reps per person – Alternating Deadlifts (135/95)

** after completion of 6 rounds, 10m low crawl shuttle until all teams are done. **

Out of Town WOD

Partner workout

400m Run

19 reps per person- Jumping Squats

19 reps per person – Partner Burpee Box Jumps

19 reps per person – Pullups

** after completion of 6 rounds, 10m low crawl shuttle until all teams are done. **

Mobility WOD 

SAT JULY 6th

WOD 

All Levels + Wrench

“HOPE FOR CURES”

JULY 6,2013

THREE ROUNDS OF:
BURPEES
75/55  POUND POWER SNATCH
BOX JUMP, 24/20″ BOX
75/55 POUND THRUSTER
CHEST TO BAR PULL-UPS

“Hope” has the same format as Fight Gone Bad. In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The clock does not reset or stop between exercises. On call of “rotate,” the athlete/s must move to next station immediately for a good score. One point is given for each rep.

SUN JULY 7th

A.Power Clean and Push Jerk – build to a heavy single in 15 min

B. EMOM x 14 min
even: 3 (Power Clean + Push Jerk)
odd: 5-8 clap push-ups

Mobility WOD 

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About tjsgym

Owner of TJ's Gym
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