Wine Country CrossFit

Social Club Calendar Updates and Reminders, Paleo Challenge Begins Today

Wine Country CrossFit’s Fall 2013 Paleo Challenge begins today! If you want to participate but haven’t yet committed, today’s the day! Talk to a coach, pay in to the kitty and attend tonight’s Paleo Challenge Talk at 7:30 pm to get the nitty-gritty details of how the challenge will work.

I haven’t seen many (additions outside my own) on the Social Club White Board! I know you people do stuff – write it up!

• Our hiking group has suggested getting a big group together for a Weekend Hike. Maybe on a Sunday? Comment to let us know what you think.
• Day 30 of the 100-Day Burpee Challenge is today.  465 Burpees done, 4585 left. Someone stop the madness!
• Veronica’s and my Sprint Distance DiabloMan Triathlon is on October 20th – that’s only two weekends away! Maybe we can get some folks to at least come to watch us swim/bike/run?
• Cecile’s 10k portion of the Napa Wine Country Marathon, Half Marathon & 10K is at Bothe-Napa Valley State Park in St. Helena on Saturday, October 26. 
  
• The Merrell Down & Dirty will be in Sacramento on October 27 out at Folsom Lake. This event looks to be an absolute hoot with 20 obstacles and heaps of mud!
• Thursday, October 31 everyone wears a costume – if you don’t, it’s a 50 burpee penalty! Come in whatever costume (within decency) you want and the WOD will have a spooky theme! Any guesses as to what my costume is???
• Saturday, November 9 is the date for our next Century Club. Many folks have asked what it is. Well, click here to find out! Are you preparing??
• Also in November there is the Napa Turkey Chase, a local 5 and 10K race organized by our friends at Athletic Feat.

-Emilie

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Tuesday’s Workout

Front Squats – Warm up to 75-85% of 1 RM (see 10/2)
Then perform 5 sets of 5 Reps at 75-85% of 1 RM.
Rest 60-90 seconds between sets

Shoulder Press – Find 1 RM

Push Press – Perform 3 Sets of Maximum Reps at 1 RM of Shoulder Press
Rest 60-90 seconds between sets

Anchored Back Extensions – 3 Sets of 10 Reps