TJ’s Gym WOD for Wed. Oct 9th & Thurs. Oct 10th

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Some announcements tonight:

**The Rodeo rapidly approaches, and workouts are being refined with each tester. Allison and Marcus gave a great talk to some of the registered athletes last night.  They covered all aspects of competition preparedness, and there was a quiet excitement in the new CM gym.  For those of you who are competing but couldn’t make the seminar, you may want to know that Allison told the crowd that there will be 5 workouts plus a finals for the top 5 men and women.  There will be no crazy movements you’ve never done in the gym–our goal is to test you all on things you do in classes.  You know, like riding a bull.

The days leading up to, and following, this event are always an exciting time for the TJ’s Gym community.  It is a time when the best of who we all are and what we all do together shines brightly and clearly.  Keep an eye on our Facebook page and http://www.tjsrodeo.com for updates on logistics as we approach the weekend.  We will announce the workouts on Thursday (YEEHAW!!!) and heat times on Friday, so you will be able to tell your friends and family when to show up, if you’re competing. If you’re signed up to judge or volunteer, you’ll be receiving an email later this week about when to show up and what to expect.  We thank you in advance for your help!

**Toni, Yago, Lisa, and Brit are leaving to open a personal training studio.  We support the entrepreneurial spirit and wish them luck as they move to the next phase in their jobs.  They won’t be at the Rodeo, because they will be setting up their studio that day.

**And one more logistical note about the Rodeo: There is no spectator fee–just have your people bring donations of cash or goods for the Blue Star Moms of Marin and be ready for a great time with great food and fabulous vendors selling their wares.  Don’t forget about the raffle for Tia and her family. Tickets will sell for $5 each or 3 for $10, and prizes will include a private session with Yours Truly, a cool Fitmark backpack, a piece of art donated by our own Tracey Kessler, and the list goes on.

This is going to be a fabulous event!

Wed. Oct 9th

WOD

All Levels
A. Thruster – work up to a heavy set of 3 reps

B. “Fran”
21-15-9
Thrusters
Pull Ups

C. Optional Finisher
20 Man Makers for Time
Wrench
A. Thruster – work up to a heavy set of 3 reps

B. “Fran”
21-15-9
Thrusters
Pull Ups

Metabolic

Kelly

Five rounds for time of:
Run 400 meters
30 Box jump, 24/20 inch box (step ups are encouraged)
30 Wall ball shots, 20/14 pound ball

Mobility WOD 

Thurs. Oct 10th

WOD

All Levels
A. Deadlift; work on sets of 3 – not maxes, good positioning; 15mins

“Christine”
3 Rounds for Time
500m Row
12 Deadlifts (BW)
21 Box Jumps (20″)
Wrench
A. Deadlift; work on sets of 3 – not maxes, good positioning; 15mins

“Christine”
3 Rounds for Time
500m Row
12 Deadlifts (BW)
21 Box Jumps (20″)

Out of Town WOD

5 rds

400m Run

30 Squats

30 Box jumps

Mobility WOD 

About tjsgym

Owner of TJ's Gym
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