Wine Country CrossFit

Exciting Stuff–

Monday night at 5.40PM we invite you to attend our New Gymnastcs Class. Dedicate 45 minutes to your strength and skill base with this class taught by Coach Kris. Designed as a supplement to the 4.30 or 6.30 class, there is no WOD included. But you are guaranteed to get your money’s worth! Sign up here to reserve your spot in the class.

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More Exciting Stuff–

New Squat Cycle begins now! Last week we figured out your 1 Rep Max Front Squat, and on Monday we start a new Pausing Front Squat Linear Progression Cycle. Is this Greek to you? It means that we will start light, around 65% of your 1RM, and practice holding tension at the bottom of that Front Squat for a count of Four Mississippi! If that seems like a long time then start light and find your balance and stability at the bottom. Linear Progression means we will add weight each week, so be sure to track your working weights.

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Even More Exciting Stuff!!

Friday Night Lights starts this Friday May 8th! Join us at 6.30PM for our own In-House Competition that is for ALL LEVELS! BYOB. Bring your kids and friends too. The workout will be posted on Thursday’s Blog so you will have 36 hours to prepare mentally for all the fun we are going to have. Sign up here to participate in the Friday Night Lights.

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Yes, you know where we are going with this!!! (It has something do with being excited about some stuff that is going on)

The Whole Life Challenge started on Saturday, but do not despair if you missed the “official” launch! There is still time to join. Perhaps you are already eating Paleo, so you figure there is no good reason to join in the fun. As I look around our gym community I see a lot of people who can take the steps to move their bodies and eat pretty well if we are nudging them along. But left to their own devices they default to sloppier eating and slothful movement. This is YOUR opportunity to raise your independence and self-esteem at one time. During the WLC you will be called forth daily to move, to drink water, to mobilize those tight spots, to take care of yourself. If you tend to be slack in ANY of those areas, now is the time to participate and build new habits. Please sign up here.

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And just so you don’t think I’ve forgotten about this

20 Pull-Up Challenge Check In

It’s been five weeks since we started the Challenge, and we want to know where you are with your pull-ups! I’ve had some set-backs and just last week I completed week 3. Despite my inconsistency in training, I added two pull-ups to my personal whiteboard! Share your new score on the whiteboard at the door.

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Monday’s WOD

Pausing Front Squat. 3×5. Start at 65% of 1RM. Linear Progression. Add 5# each week. 4 second count at the bottom. Today should be on the light side with incredible focus on form.

Whole Life Challenge Benchmark WOD

You have 7 minutes to complete as many rounds and repetitions of the following:

5 Front Squats
7 Bar Facing Burpees

Men 155/95/65
Women 115/65/35

Cash Out: Superset 20 Pull up Challenge with sets of 10 push ups.

Barbell Club
Power Clean & Hang Clean
4 sets of 1+1

Back Squat
Work up to 75% for 1 set of 5. Then, 1 Drop set AMRAP

Sumo Deadlift
Work to a 3 RM. Then 2 drop sets of 5