Wine Country CrossFit

Sign up NOW for the Olympic Lifting Seminar on February 21. That’s next Saturday! Attend the 10AM class, and roll right into the Oly Seminar at 11.15. 

John Cortese, owner of CTS Strength & Conditioning, and Jeff Hermann, lead strength coach at CTS, are prepared to help you learn the most efficient techniques to help you improve your snatch, clean, and jerks!  Not only this, but they will give cues, tips, and strategies you can implement in your daily workouts to help you get stronger, prevent injury, and ultimately lift heavier weights!  You will recognize them as the bootcamp coaches that have been using our gym since the earthquake.  John Cortese and Jeff Hermann are both USAW certified sports performance coaches and compete in the sport of weightlifting in addition to coaching.They have coached numerous youth athletes ages 13 – 20 at CTS to compete at the Youth National Championships, University National Championships, and the National Junior Championships.

You can expect to take away a ton of great information and walk away with some PR’s to boot. In addition, this seminar will support your Oly lifts in The Open. Sign up here.

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Speaking of The Open. You can sign up now for that HERE as well. There are scaled versions available this year, and it promises to be a GREAT learning experience for all who have the courage to sign up. In addition, it is FUN!

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Monday’s WOD

“Helen”

Coaches, in the warm up and prep for this wod please review Pose form.

3 Rounds for time:
400m Run
21 KB Swings (53/35)
12 Pull Ups

Compare to –

11/3/14
6/23/14
1/13/14
9/23/13
6/24/13
1/28/13
9/24/12
5/21/12
12/5/11
8/8/11
4/4/11
11/29/10
6/4/10

Cash Out: 3X60 seconds Weighted Plank Hold, rest 2:00 min