Double Under Clinic, New Website, Squat Day #2 ( week #4)
The Double Under Clinic is on July 31st at 6.30PM. Space is limited, and next week I will put the word out to surrounding 
CrossFit gyms. I know we all like to wait to the last minute, but if you do that on this one there won’t be a space for you! So, if you want to get better at your jump rope skills then sign up NOW!
At sign-up you will be asked to choose what kind of rope you would like. Both are the same cable, and the choice refers to the text on the handle. See you there!
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Wine Country CrossFit has a new website! Check it out and let us know what you think.
-Beth
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Friday’s WOD
Front Squat/Back Squat
5 sets of 4/8 @ 94% of Wednesday’s Working Weight (Front Squat/Back Squat)
WOD
400m Partner fireman’s carry – Change as often as wanted but both need to carry about equal distance
Cash Out:
3 x
15 ring dips
30 kettlebell snatches (53/35)
2014 07 10