Wine Country CrossFit

Wednesday this week is Inov8 Day at Wine Country CrossFit. Come in between 3.45 and 6.45PM, and demo all the cool new styles, including the new Oly shoe. Best of all is that if you find one you like you can purchase it right there with a 15% discount. All this is complements of Athletic Feat, the cool running store up by Vallergas.

================================

This Sunday  April 13th at 10AM we will have a Baby Shower WOD cuz, well, these chicks are BIG! Is it open to men and women, and the WOD is sure to entertain. We have some fun victuals (snacks) planned post WOD, and all ages are welcome. Finally, if you would like to contribute to a baby gift we have an envelope pinned to the bulletin board in the office awaiting your donation. We look forward to celebrating Tami and Veronica’s amazing success of combining CrossFit and pregnancy with all of YOU!

-Beth

===============================================================

Wednesday’s WOD

High Bar Back Squat – Work up to 75-85% of your 1 RM*, then perform 5 sets of 5 reps at that weight – rest 1 minute between sets

Shoulder Press – Work up to 75-85% of your 1 RM*, then perform 5 sets of 5 reps at that weight – rest 1 minute between sets

*Weight should be enough that the last rep of 5 is difficult each time, and REALLY hard to complete for the last set. If you were here last week and were able to complete all 5 reps of all 5 sets with no difficulty, add 5-10# for your Back Squat, and 2.5-5# to your Shoulder Press. (See 1/8 for previous 1 RM)

GHD** Back Extensions – 3 Sets of 10 to 20 reps

**Sub anchored back extensions or super mans

OPTIONAL Cash-Out –

150 double unders for time