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June News & Nancy

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Welcome to June at Wine Country CrossFit!


Image result for gymnasticsMonday Gymnastics Class

Do you think this is a cool idea? 45 minutes dedicated to building strength and skill for the classic Xfit gymnastics movements? If so, come tonight at 5.40 to the class. We scheduled and programmed this to complement the 4.30 & 6.30 classes, so please plan to attend. Help us boost attendance to this cool class so we can keep it on the schedule!





Friday Night Lights

This Friday June 5th we will host our second Friday Night Lights. Last month it boasted a really fun Team WOD, and this time I’m sure Jose won’t disappoint! The fun starts promptly at 6.30, so please arrive at 6PM to start your warm up. Participation for members is FREE.  If this is your first visit to our gym then your visit is FREE. If you are a returning visitor we invite you to pay the Drop In Fee. Sign up for Friday Night Lights here.

June News



Mobility WOD Seminar

Roop Sihota June NewsSunday June 7th we host Kelly Starrett’s Movement & Mobility Seminar. Are you thinking this might be for “them”? You know, those “other people” who are really too into the “whole thing”? Think again. It’s for you! You ARE that “other person” who is really into feeling and looking and performing great. Why else would you be coming here week after week? This full day seminar will not only make you feel amazing in your body, but will give you tools to help yourself and your loved ones through prickly times and stuck places in the body. Sign up here and get ready for fun and learning. Dr. Roop Sihota will be leading this seminar and he’s awesome!  You don’t want to miss this!



June is for Push Ups

Image result for push up challenge june newsFollowing in the footsteps of the 20 Pull Up Challenge is the 100 Push Up Training Program. We will establish your Max Rep Push Ups during the first week of June. Once that is established we encourage you to work on your push ups three days a week. You will see it in the programming and the Cash Outs. This six week program delivers results, and all you have to do is show up and push!



July 11 Summer Bash in the Park

Image result for kennedy park napa june news

Mark your calendar for 10-1PM on July 11 in Kennedy Park. Join us for food, fun and games. Bring a friend. BYOB for post-WOD and to accompany the Paleo Potluck. Wine Country CrossFit is bringing the beef. Please bring a Paleo side dish. The gym will be closed on this Saturday morning, so please plan to join us in the park! Deets to follow.



Foundations ClassesImage result for last call june news

This is the final week of Foundations Classes before we break for the summer. Come on in at 4PM on Mondays and Wednesday to learn some skills for stretching and strengthening those muscles on the back-side.



And Finally…Saving the best June News for last


Monday’s WOD


Overhead Squat – Find 3 rep max

5 rounds for time

400 meter run
15 Overhead squat 95/65 lbs
Athlete must work from floor during the WOD for RX


Cash Out: ME Push Ups

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