Wine Country CrossFit

We welcome Luke Alfredo Abrahms to this world and send love and congratulations to the new parents. Luke is Chef Walter Abraham’s new baby, and wife Jenny brought him into this world on September 18. He weighs in at 7 pounds 7 ounces, and mama and baby are both reported to be in great shape.

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October is Crush Cancer month, and on October 24th CrossFit Napa Valley will host the official Crush Cancer event. This FUNdraiser is a circuit-training-style workout and includes five different exercises. Participants are encouraged to perform as many reps as possible for one minute ala Fight Gone Bad. They then get one minute of rest and repeat the workout two more times. Crush Cancer has raised over $640,000 in the past 4 years with the help of gyms from across the U.S. Mark your calendar for October 24 and go here to sign up.

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Monday’s WOD

Front Squats

5×3
Start at 60-70% of your 1RM Back Squat
This is Linear Progression, and we will add weight each week. Look at the numbers you used last week and add 2.5 to 5 lbs. Focus on form. Get tight and organized at the top. Hold that tension as you complete a two count down and a two count back up.

then

500 Meter Row for Time

then

3-6-9-12-15-12-9-6-3

Kettlebell swings (73/44)
Body Rows

Then

50 double unders