Wine Country CrossFit

Our first ever Summer Bash was a smashing success! 47 happy faces presented themselves in Kennedy Park. Coach Scott put the masses through a good warm up and a hearty team workout! There were families that worked out together. There were surprise elements like the 3 legged race and even a sack hopping component. Everyone was a winner and un was had by all. Chef Aaron cooked up some mean grassfed burgers, and the paleo side dishes were to die for! In fact, the Paleo chocolate cookies and Paleo Lemon Bars were consumed prior to the lunch, proving that “life it uncertain so we must eat dessert first!”

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Did you LOVE the last Whole Life Challenge? Did you hate it? Whatever your full spectrum experience was, here’s your chance to go a bit deeper. Join the 30 day Advanced WLC. It starts July 18th. Sign up and more info is here. Still not convinced about Paleo, and perhaps concerned that it is just too strict and rigid? Read this powerful message from Diane Sanfillipo on Paleo Perfection.

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Monday’s WOD

Filthy 50

For Time:

50 Box jump, 24/20 inch box
50 Jumping pull-ups
50 Kettlebell swings, (35/25)
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, (45 lb / 35lb)
50 Back extensions (On GHD)
50 Wall ball shots, 20/14 pound ball
50 Burpees
50 Double unders

Compare to:
12/18/14
6/16/14
12/17/12
8/20/12
4/16/12
11/7/11

Cash Out: Check out the Pukie the Clown on the back of the T-shirt, and give thanks that you aren’t him today. Walk to Lincoln and back.