Wine Country CrossFit

Don’t forget that we have Pilates Classes at 4PM on Thursdays. Please mark your calendar and come on in for the amazing stretch and strengthening experience that Coach Tami provides. 30 minutes is all you need to feel amazing!

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Dr. Ryan Lazarus is giving a talk on Nutrition for Performance and Recovery next Wednesday, June 26th,  6PM, at CTS Gym. 1755 Industrial Way, #8. This event is FREE, and you may sign up on www.ctsgym.com to reserve your spot. As a refresher Dr. Lazarus is a hero round these parts. He has positively affected his Type I diabetes thru lifestyle changes (aka Paleo), he positively effects many of us here in Napa with his chiropractic and wellness clinics. I’m sure this will be a great presentation.

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I am about to turn 50 years old, and the tradition here is that we often do a birthday WOD on the special day. Since I’ll be out of town on July 8th, and my twin sister will be here this weekend, we decided now is the time! So if you want to do the birthday WOD with the Rypins Twins you should come to class on Saturday morning and get your sweat on with us. Not sure what it will be, but I think it will have the number 50 in it somewhere…..

-Beth

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Thursday’s WOD

• • Full Squat Snatch – Work up to 65% of 1 RM (see 5/1, 5/8 or 6/7)
    • Every 30 Seconds for 5 Minutes, Perform
      • 5 Full Squat Snatches
      • Coaches’ Note: Recent OnRampers will work from Position 1
  • Full Squat Clean – Work up to 65% of 1 RM of Squat Clean (see 5/3 or 4/24)
    • Every 30 Seconds for 5 Minutes, Perform
      • 5 Full Squat Cleans
      • Coaches’ Note: Recent OnRampers will work from Position 1
  • WOD: 3 rounds for time
    • 50 Double unders
    • 25 Clapping Push ups
    • 10 Box Jumps @ 24″/20″