Pay It Forward, New Years Schedule
Pay It Forward
Saturday, December 19th, a large group of Wine Country CrossFitters “pay it forward” by 
supporting the annual Shop With A Cop event. We wrapped presents, we organized items at check out, we served drinks, we supported kids, we moved carts, we supported the cops, we helped anywhere we could, and we even got to shop with a few kids! We have had a large number of law enforcement work out with us over the years so we saw many familiar faces. Many folks told us how great it was to see so many Wine Country CrossFitters at the event. We appreciate the accolades, but we were the winners by being able to serve.
JC Carter says, “Shop With A Cop was such a great experience! There were SO many volunteers and everyone was in such a giving and friendly spirit. I was happy to be a 
part of a super cool service to our community and look forward to doing it again next year. Plus, photo bombing Santa can now be crossed off my bucket list!”
Thanks to Coach Scott Holliday for getting us involved in this inspiring community event. In case you didn’t know, when Scott isn’t coaching he moonlights as a Sargent for the City of Napa Police.
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New Year Holiday Schedule
Thursday, December 31 – 9AM Class
Friday, January 1st – CLOSED
Saturday, January 2nd – Business As Usual
Monday’s WOD – Back Squat & Wall Ball Your A#!* Off
5×5 BS @80% of 1RM
Courtesy of Olive Branch CrossFit (Olive Branch, MS)–
7 Min AMRAP:
wall balls 20/14
rx+: 30/20
with an EMOM of 5 Deadlifts at 225/165#
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Tuesday’s WOD – Muscle Up Work & Muscle Up WOD
Spend a lot of time working on this skill and shoulder mobility. The issue is rarely strength; it is usually technique (at least for those who can do a chest to bar pullup).
Also leave some time for pistol work.
Scale appropriately but don’t make it too easy
5 RFT:
4 muscle ups
8 pistols
12 toes to bar
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Wednesday’s WOD – EMOM Etc.
12 min EMOM
odd: 3 front squats (90% or more)
even: 10 burpees
21-18-15-12-9-6-3
OHS, 75/55
Hand Release Push Ups
This WOD should be light and fast.
2015 12 27