Lift up Luke Fundraiser for Autism, Marcus at the Granite Games and TJ’s Gym WOD for Fri. Oct 4th, Sat. Oct 5th & Sun. Oct 6th

LiftUpLukeBoxFlyer**LIFT UP LUKE FUNDRAISER FOR AUTISM–COMING TO TJ’s Gym San Rafael!

We are participating in this great fundraiser with other CrossFit communities worldwide, to raise money for Autism research.  We are especially excited to support this cause because of Rick Wedge’s personal connection to Autism and his passion for helping those affected by the diagnosis.   Rick started at TJ’s Gym shortly after he and his wife, Sandra, learned that their son has Autism.  Rick’s mission was, and is, to be as healthy and fit as he can for as long as possible.  This became especially important to him, knowing that he will be a caregiver for a lot longer than he might have guessed.

Please plan to participate in our fundraiser workout on Sunday, October 20th at 4:00pm at TJ’s Gym San Rafael.  The workout is a 5-minute AMRAP, so you can be in and out as quickly as you like, or you can stay and hang out with some awesome people.  We will run the workout in heats in order of sign-ups.  To register and donate (and get your t-shirt by event date), please go to the link below by October 7th.
We look forward to a fun and inspiring workout to benefit a great cause!

http://tjsgymliftupluke.eventbrite.com/

Check out this promo video that explains the Lift up Luke fundraiser:  http://www.youtube.com/watch?v=sFTcvfpHwJI

**Be sure to check out this awesome new blog on Holistic Health by former TJ’s Gymer and current health coach, Meghan Prunty:  http://therealrx.blogspot.com/

**The RODEO is right around the corner!  If you’re competing, you will be receiving details via email next week, and you should also be checking this blog, the discussion board, and http://www.tjsrodeo.com for updated announcements.  Be prepared to show up on game day at 7:15am.  Don’t forget about the Competition-Prep seminar with Allison and Marcus on Monday, Oct 7th 6:30-7:45pm in the new Corte Madera gym.

Check out the Granite Games online here Friday, Saturday and Sunday where our own Marcus Filly will be competing as an invited athlete.

GO BLUE!!!!

Fri. Oct 4th

WOD

All Levels
A. Power Snatch + Hang Squat Snatch + OHS; spend 10mins working up in this complex
B. Weighted Push Ups; find your 10 rep max in 3 sets

10min AMRAP
7 DB Snatch R
7 DB Snatch L
20 Double Unders
Wrench
A. Power Snatch + Hang Squat Snatch + OHS; spend 10mins working up in this complex
B. 60 Hand Release Push Ups for Time

10min AMRAP
5 KB Snatch R (53/35)
5 KB Snatch L (53/35)
30 Double Unders

Metabolic

Friday with the Girls

Helen

400m Run

21 KB Swings 53/35

12 Pullups

3 rds

Grace

30 Clean and Jerks 135/95

Annie

50,40,30,20,10 reps of Double Unders and Situps

Mobility WOD 

Sat Oct. 5th

WOD

All Levels & Wrench
Clean and Jerk – 15mins to work on technique or build to a heavy single

20min AMRAP
4 Wall Walks
2 TGU/arm
200m Run

 

Mobility WOD 

Sun Oct. 6th

WOD

A1. Back Squat 4-6 reps @ 30X1
Rest 90 sec x 4 sets
A2. Strict Chin-up 4-6 reps @ 20X1
Rest 90 sec x 4 sets

B. For time:
4 sets
12 Burpees
30 Double Unders

Out of Town WOD

Annie

50,40,30,20,10 reps of Double Unders and Situps

Mobility WOD 

About tjsgym

Owner of TJ's Gym
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