Toes 2 Bar & Dirty 30 WOD
Femme Royale is less than two months away, so sign up NOW! Wine Country CrossFit is stoked to host this XFIT competition for all women in which there is something for everyone. Just started XFIT and not sure you are ready for this? Well there is a FUN division just for you. There are also 50/50 and RX divisions for the more hardcore. Do you want to participate but you’re not a woman? Well sign up to volunteer for the day (volenteers work until 3PM and lunch is included) and be on the inside of helping a competition run smoothly. This event will sell out soon, so get your spot NOW!
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It’s a win win. We get to see what you look like in our software system, and you get to decorate your car! Not sure how to get your mugshot into Front Desk? Just ask one of the coaches and they will show you the way forward.
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Thursday’s WOD
Toes-to-Bar –
Practice kipping toes to bar, focusing on consecutive repetitions as long as possible.
WOD: Dirty 30
5 Rounds of 30 Seconds Each
Hand-Release Push-ups
Wall Balls (20/14)
Shuttle-Runs
Double-Unders
Coaches’ Note: Shuttle-runs should be 10 meter lengths
2015 08 19