Open Team Training, Metcon Focus, Overhead Squats & Nancy
Every Thursday at 5Pm we have Open Team Training. This one hour class is coached by Richie Perez, and is a GREAT opportunity to work on those weaknesses. If it for those that want to take on The Open, and also for those that just want to move and improve. In the words of Coach Katelyn, who attends each class, The Open training is FOR ALL CROSSFITTERS!!!! It’s a time to work on one skill at a time and master the technique before practicing what you’ve learned in a fun WOD. You don’t have to be an elite athlete or even planning on signing up for the Open. Everyone has a place in this class and should give it a try! All skill levels can modify and benefit greatly from the Open training. Richy is open to suggestions for the focus of the week (Olympic lifts, accesory work, etc.) Gain confidence and try something new!! Thursday’s 5pm.
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We have officially completed our 6 week strength cycle. As a result you will find more metabolic conditioning built into each class. We will still use the bar bell, and all the strength building tools, but watch your cardiovascular capacity grow over the next 6 week cycle.
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Finally, the Lurong Challenge starts Monday! Today. We will do the Benchmark WOD on Thursday or this week, and there will be mini wods/challenges throughout the 5 weeks. Sign up here for the Resolution Challenge. Be sure to join the Wine Country CrossFit Team.
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Monday’s WOD
Nancy
Overhead Squat – Find 3 rep max
Nancy
5 rounds for time
400 meter run
15 Overhead squat 95/65 lbs
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