Wine Country CrossFit

Tonight at 5.30 Coach Hilary will lead a pow wow on how to best navigate the Whole Life Challenge. She will do this on both Monday the 27th and Friday May 1st, both at 5.30. Sign up here for the WLC, and be sure to join the WCCF team. The 8 week challenge begins on May 2nd, and we will complete the benchmark WOD the following Monday, May 4th.

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On Wednesday of this week we will establish our 1 Rep Max Front Squat, and we will use that as a baseline for our work in the next training cycle. Should you miss Wednesday then please make it up on another day that you are in the box.

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Mobility WOD Seminar coming to Napa on June 7. Sign up now! This CrossFit Mobility Trainer course is for athletes and coaches alike. It will help you loosen up those chronically tight spots, and you’ll also learn cool new tricks to help friends and family feel better in their bodies. It runs from 9AM to 5PM on the first Sunday in June. Reserve your spot!

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WCCF Goings On Announcement!  Barbell Club is now three times a week, on Mondays, Wednesdays and Fridays. These 6:30 PM classes are open to anyone who wants to focus on their barbell skills. As of Wednesday of this week Barbell Club programming will post to the blog.

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We welcome Shana Berry to our coaching staff! She recently relocated to this area from the South Bay, and we are excited to have her with us. She will cover JC’s Monday morning classes for the time being. More info on her coming soon!

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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 –

2/16/15
11/3/14
6/23/14
1/13/14
9/23/13
6/24/13

Cash Out 1: Walk 200 meter.
Cash Out 2: 3X60 seconds Weighted Plank Hold, rest 2:00 min