A little help for a friend, MV Potluck and TJ’s Gym WOD for Fri. July 19th, Sat July 20th and Sun July 21st

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Yeah Tom!

Hi Everyone,

While many of us are knee-deep in summer vacations, Games buzz, and whatever else our lives involve, one of our TJ’s families is dealing with an excruciatingly challenging time. San Rafael OG superstar, Tia Mallette is asking for our help.  For quite some time now, she and her husband, Pete, and their two girls have been quietly battling Pete’s brain cancer.  They recently received news that’s about as bad as it gets, and Tia is asking for help during this difficult (to put it mildly) time. 
You can watch an incredibly moving video about Pete’s journey here–get your tissues first:
If you are so inclined, please see the link below to register to help however it is deemed necessary (mostly meals but possibly errands, etc).  Tia’s friend, Beth, has created the Lotsa group and can be reached at bethlaughlin01@yahoo.com  if you have any questions or have difficulty registering.  
Once you sign up for the group, you’ll be able to choose how and when you can help out.  
Thank you, as always, for helping a TJ’s member in need!


Sunday afternoon get yer butts down to the Mill Valley Gym for the MV Anniversary/ROTF Finale/Games Send off Potluck!!  We’d love to have everyone come down to deep south and celebrate!  4:30pm on Sunday.


Fri July 19th


All Levels
6 Sets for Load and total time
A1. Bear Complex – 3 Consecutive Coplexes
rest 30sec
A2. 10 Burpees AFAP
rest 30sec
A3. Run 300m for time
rest 3mins

A. Bear Complex – 5 unbroken complexes; 3 attempts at a max

5 Sets for Times
10 Burpees
300m Run
rest 2min


15 foot Rope climb, 5 ascents
145/105  pound Clean and jerk, 5 reps
15 foot Rope climb, 4 ascents
165/115 pound Clean and jerk, 4 reps
15 foot Rope climb, 3 ascents
185/135 pound Clean and jerk, 3 reps
15 foot Rope climb, 2 ascents
205/145 pound Clean and jerk, 2 reps
15 foot Rope climb, 1 ascent
225/155 pound Clean and jerk, 1 rep


10 Rds

10 KBS 70/53

10 Toes To Bar

10 Burpees

10 Wall Balls

10 Box Jumps (on tire if you want)

Mobility WOD 

Sat July 20th


All Levels and Wrench

3 Rounds For Reps
1min – Wall Balls
1min – KB SDHP
1min – Sit Ups
1min – Burpees
1min – Row Cals
1min – Rest


Mobility WOD 

Sun July 21st


A. Clean and Jerk – 15 min to build to a heavy single, within technical limits

B. EMOM x 10 – 2 Clean + 1 Jerk @ 65-75% of A.

C. 3 sets:
3 Wall-Walks
6 Strict Chin-ups (add weight if needed)

Wrench: modify part C to 5 Wall-walks and 6 strict C2B

Out of Town WOD

3 Wall Walks

6 Chin Ups

9 Situps

10 Rds

Mobility WOD 


About tjsgym

Owner of TJ's Gym
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