Minor Schedule Changes for the Week, Day one in Carson, and TJ’s Gym WOD for Wed. July 24th and Thurs. July 25th

Screen Shot 2013-07-23 at 5.47.28 PM IMG_3442

Rock it like Rendic sits in third after day one.

It should be noted that she has two former individual Games athletes in front of her.  Not bad company.  Back at it tomorrow morning.

While many of us are at the Games, a reminder that the class schedule for all gyms will be as normal EXCEPT for the following changes/cancellations:

SCHEDULE CHANGES:
Corte Madera Thurs 7/25 at Redwood 6am–NO CLASS
Corte Madera Sat 7/27 at Redwood 7:30am–NO CLASS
Novato Friday 7/26 6:30am and 9:45 am–NO CLASS
Novato Friday 7/26 5:15am will be held at 5:30am –TIME CHANGE
Novato Friday 7/26 5pm Open Gym–NO OPEN GYM
There will be no Open Access times from 7/22-7/29 in SR and no Open Access times in Novato from 7/26-7/31
Novato-only members are welcome at other gyms on Friday, 7/26.
Our Google calendars on the tjsgym.com site are all updated with the changes and sub names if you want to know who will be coaching classes.

Wednesday July 24th

WOD

All Levels
A1. Seated (box or L-sit) DB Press; 31X1; 6-8 reps; 4 sets; rest 30sec
A2. AMRAP Ring Push Ups; rest 2mins; 4 sets
3 Rounds for time
400m Run
21 Push Press 75/55
12 Pull Ups

Wrench
A. Split Jerk; 2-2-1-1-1-1; rest 75sec
For Time
10 Muscle Ups
50 Push Press (75/55)
100m Row

Metabolic

“Naughty Nancy”

Run to 58 Forbes Ave (1/3 of the way up Racquet Club Run) and back

25 OHS 140/95

4 Rds.

Mobility WOD 

Thursday July 25th

WOD

All Levels
8min AMRAP
Run 200m
5 KB Clean and Jerk/arm
5 Goblet Lunges/leg
rest 3mins
8min AMRAP
Row 200m
7 Box Jumps (step down)
7 Burpees
rest 3mins
8min AMRAP
Airdyne 15 Cals
10 Sit Ups
20 Double Unders

Wrench
15-12-9
Axel Clean and Jerks (120/80)
Ring Dips
rest 5mins
12min AMARP @ 85%
Run 200m
5 KB Snatch/Arm (53/35)
40 Double Unders

Out of Town WOD

25 Squats

25 Pushups

600m run

4 rds

Mobility WOD 

About tjsgym

Owner of TJ's Gym
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