We love kids! But…., Novato schedule for next weekend and TJ’s Gym WOD for Mon. July 8th and Tues. July 9th

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Thanks to everyone who donated to CrossFit for Hope to help children with catastrophic illnesses. It’s not too late to donate, so please join our effort if you haven’t already.  Go to this link  to donate to the TJ’s Gym donation effort under CrossFit San Rafael:  https://hope.crossfit.com/affiliate?id=683

We have raised over $1000 from the gyms, and we also raised close to $4000 through our Nor’Easter Masters event, in part due to the generosity of Reebok with their matching grant commitment.

**Important note about kids at the gyms**

NO KIDS ARE ALLOWED TO BE IN THE GYM UNLESS THEY ARE PARTICIPATING IN A KIDS CLASS.  Siblings of kids who are taking a kids class are permitted to watch ONLY WHILE SITTING DOWN IN A DESIGNATED SPOT WITH A PARENT OR BABYSITTER WATCHING THE ENTIRE TIME.  If you arrive early for kids classes, it is the parent or babysitter’s responsibility to be sure kids do not touch anything in the gym and wait, seated, for the class to begin.  These rules are for the safety of your children, so PLEASE be sure you follow them.  Let me know if you have any questions: tj@tjsgym.com.

NOVATO SCHEDULE CHANGE FOR NEXT WEEKEND, July 13 and 14:

We will be holding our second annual Master Class (seminar/camp for Masters athletes) this weekend in the Novato gym.  All regular classes will be cancelled.  However, we will hold classes on Sat and Sun at 9am outside, at a location to be determined.  Stay tuned.  Also, Novato-only members are welcome to attend classes at any gym next weekend.

MON JULY 8th

WOD

All Levels
A1. Snatch Grip RDL – 3010; 6-8reps; rest 90sec; 4 sets
A2. Dips; 21X1; 3-5reps; rest 90sec; 4 sets

3 Sets @ 95%
10 Hang Power Snatch
Row 500m/AD 2mins Cals
rest 2-3mins

Wrench
A1. Power Snatch – 1.1.1; rest 90sec; 4 sets
A2. Close Grip Bench Press; 30X1; 3-5reps; rest 90sec; 4 sets

3 Sets @ 95%
AMRAP Unbroken Muscle Ups
15 GHD Sit Ups
Rest 30sec
Airdyne 90sec @ 90%
rest 3mins

Metabolic

50 Box jump, 24/20 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood/
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20/14 pound ball
50 Burpees
50 Double unders

Out of Town WOD 

50 Box jump, 24 inch box
50 Jumping pull-ups
50 Situps
Walking Lunge, 50 steps
50 Knees to elbows
50 Push Ups
50 Squats
10 Wall Walks
50 Burpees
50 Double unders

TUES July 9th

WOD

All Levels
A. Front Squat; 8-6-4-2; rest 2mins

EMOM x 10
5 Thrusters
5 Pull Ups

EMOM x 10
6-8 Wall balls
6-8 Burpees

Wrench
A. Front Squat; Build to a tough 3 rep

EMOM x 20
Odd – 6 Clusters 115-75
Even – 8 Burpee Over Barbells

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About tjsgym

Owner of TJ's Gym
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