Wine Country CrossFit

• 4th of July Schedule & Pilates

Next week we celebrate our independence from the Queen, and in honor of that our schedule will change.

-Thursday the 4th there will be a 9AM class taught by Rodrigo

-Friday the 5th will have ONLY  9AM and 10AM classes, taught by Emilie

-Finally, mark your calendar for Thursday at 4PM. Come to Pilates!

-Beth

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Wednesday’s WOD

• Muscle-Up Work: 15 minutes to accomplish:
  • If you have muscle-ups find: 2 sets of max reps muscle-ups (rest 60 seconds)
  • If you nearly have muscle-ups find: 1 RM assisted muscle-up (band or jumping)
  • If you do not have muscle-ups perform one set each of:
    • Max effort* pull-ups for 15 reps
    • Max effort transition (shirt-rip) for 15 reps
    • Max effort dips (ring or static) for 15 reps
  • *Coaches’ note: it should be VERY hard for the athletes to complete the 15 reps
• WOD: 3 rounds for time
  • 10 Hang Power Snatch (65/85)
  • 10 Toes to bar
  • 10 Push-ups