LOTS OF IMPORTANT ANNOUNCEMENTS THIS WEEK, SO PLEASE READ THROUGH TO THE END!
*Come to our community carnival / fundraiser for our competition team this Saturday, May 13th 4pm Piper Park. CASH ONLY $25/adult gets you main course, a great time, and a donation to the team. Kids free. Activities will include mini fitness challenges, flip cup, corn hole, volleyball tourney, face painting, and soccer juggling lessons. CASH ONLY!!
*Slight schedule change to Corte Madera on Sundays, beginning with this Sunday, May 14th! Get in and done thirty minutes earlier, now that the weather is nice!
*SPRING-INTO-SUMMER NUTRITION SHAPE-UP COMING THIS WEEK! We promise! Need some help to get ready for swimsuit season and look and feel your best? No problem! We’ve dialed in our Nutrition Kick-Off program and made it even better! Keep your eyes peeled to the blog and the TJ’s Members page on Facebook (see below if you’re not on there already)! We’re shooting to get this out in the next week!
*WE HAVE A TJ’s GYM FACEBOOK GROUP!!! PLEASE JOIN!!! In order to better facilitate online discussions and information spreading among our many members, we have started the TJ’s Gym MEMBERS Facebook group. Please request to join. We will let you in if you’re a current member of the gyms, and you’ll be able to interact with everyone about workouts, nutrition, you name it! This has replaced our old Google Discussion group.
*FOLLOW US ON INSTAGRAM @tjsgyms, and please email firstname.lastname@example.org if you have a scoop about a TJ’s member doing something cool in the greater community or in a fitness pursuit outside the gym. We love to highlight our awesome members whenever possible! On that note, check out what TJ’s Mill Valley member, Judi Herk did last week. This video has been viewed close to a million times, via shares on various social media channels (including by CrossFit, itself!). We should all take a page out of Judi’s book–she was scared as all get up when she first started, but she comes in like clockwork and makes the magic happen!
*ANOTHER FRIENDLY REMINDER TO PLEASE FILL OUT OUR NEW ONLINE WAIVER BEFORE YOUR NEXT VISIT!!!! We recently updated our waiver and need all members to complete the revised version. It takes about 2-3 minutes, and you can find the link HERE. Please be sure to choose the “existing client” option and use the same email address you have used with us in the past. If you need to update any of your information in our system, this is a good time to do that, as well. Please email email@example.com with any questions. THANK YOU FOR YOUR HELP, and sorry for the repeat reminders, but we still have many people to go before this is done!
Memorial Day Schedule:
San Rafael: 7:30 and 8:30
Mill Valley: 7:30 and 8:30
Corte Madera: 8:00
WORKOUTS FOR THE WEEK–HAVE A GREAT ONE, and DON’T FORGET MOTHER’S DAY ON SUNDAY!
Warmup: Foam Roll Back & Glutes 6mins
Aerobic Session: 5 Rounds 150/125m Row + 15 DU/20 SU
Clean Deadlift 1 rep Building per set; 5sec hold @Hips x5sets Wrench: *Snatch Deadlift 1reps building per set; 5sec Hold @Hips x5 sets
Allison’s:10 DB DL’s, 10 hollow rocks, 10 Turkish situps X 5 sets
B.For Time; “17.1-ish”
10 DB Snatches 40/25 (50/35 Wrench)
10 Box Jumps
15 DB Snatches
15 box Jumps
20 DB Snatches
20 Box Jumps
*200m KB Farmers Carry Buyout 53/35 (70/53 Wrench)
**Allison’s do 400m run buy in and out instead of Farmer Carry
C. Couch Stretch 2mins/side