Playing Outside the Box, Rowing Skill Work and Partner WOD
Playing Outside the Box – Join in on the Fun!
A few upcoming social club events and/or get-togethers for you to pencil in to your calendar! Don’t forget the importance of playing outside the box to keep your body and mind challenged!
- Join me at the next WCCF Aerials Aerial Basics Session, beginning next Tuesday the 18th!! It meets for four Tuesdays from 5:15-6:15 pm. I’m so excited to get airborne!! Sign-up here!
- A group of WCCF Folk are spending a Sunday at Rockzilla Climbing Gym on Sunday 2/23. Get more info and/or sign the online waiver via their website.
- It’s OFFICIAL! Wine Country CrossFit Impetus is the name of the team that is doing the April Tough Mudder in NorCal. Wanna join? Just sign up!!!
- Not up for the April event? There is another group who is planning on participating in the Tahoe TM in August, too!
- Also in April, a group of brave souls are participating in the “Open” Distance of the Hits Triathlon at Lake Berryessa. There are 5 different races going on for all shapes and sizes, so check it out!
Playing Inside the Box – the 2014 CrossFit Games Open Begins February 27th!
There is still time to sign-up to participate in the CrossFit Games Open WODs!! What is the CrossFit Open?? We recently posted about it here, and many members are joining in on the fun, whether they expect to move on to regionals or not! It’s a great way to participate in the CrossFit Worldwide Community as well as to challenge yourself to do something a little different than usual! Learn more and sign up click here.
Keep the Social Club ideas flowing, guys!!
-Emilie
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Tuesday’s Workout
Rowing Skill Work – practice correct posture, form and efficiency
WOD – 3 Rounds
Row 500 M
Max Reps Wall Balls
**Rest 60 seconds between rounds**
While one partner rows as fast as possible, the other partner does wall balls (aiming for unbroken), then they switch (one round = both partners row and both partners wall ball). Repeat two more times.
OPTIONAL Cash-Out – 3 Sets of Maximum effort sit-ups, superset with 3 sets of 20 super mans
2014 02 10