Wine Country CrossFit

We’ve got a few things on the horizon that warrant some indelible penning in your agenda:

Get your New Years eating in order with the Lurong Paleo Challenge. 5 weeks this time round, a few fun wods, and community nation-wide that is also taking on Paleo. The start date is January 19. Sign up here. Be sure to join the Wine Country CrossFit Team.

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Saturday February 7 from 1-3PM we will hold a fundraiser for Lucky Penny Productions. Taylor and Barry are CrossFitters, and they are also Thesbians industriously building a new community arts performing center right here in Napa. A few years ago I taught Barry the Turkish Get-up, and he wrote a short play  about that movement as a metaphor for life. This lovely vignette will be performed during the fundraiser, and we encourage you to come and participate! If you are a CrossFitter then the games will be a hoot. If you are a lover of the arts then you’ll find joy in The Turkish Get -Up. If you are both then you are in for some fun! Mark your calendars now so we you can laugh and play with us on February 7th!

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Thursday night at 5PM is Open Team Training. Be there or be square!

-Beth

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Thursday’s WOD

Kettlebells – Practice skill and technique (coaches’ choice skill)

WOD – “Pet Rock”
15 min AMRAP
15 KB Swing
30 ALTERNATING KB Snatch (15 per side, MUST be alternating)
15 Goblet Squat with KB
30 ALTERNATING KB Clean + Jerk (15 per side, MUST be alternating)
Run 400 m WITH Kettlebell (sub walk 200 m)

Everytime Pet Rock is thrown to the ground athlete must complete 5 burpees.

OPTIONAL Cash-out – 5 Minute Hamstring Stretch PER SIDE