Blog Search

Welcome December! Why We Olympic Lift

By: 0

Welcome December!

Image result for Napa Food Bank welcome decemberWe are officially in the Holiday Season and we welcome December and the last month of 2015 with a strong sense of accomplishment and community spirit. In the gym, we have many opportunities to both give to those who have had to deal with hardship and loss and excel at finding personal growth and sharing our triumphs with those around us. Please contribute to our food drive which goes straight to the Napa Food Bank, and the toy drive which benefits families who lost everything in the terrible fires this year.  Recepticals for both items will be live in the gym this week.



Image result for toy drive napa welcome december


Why Olympic Lifts

As we age we lose our strength, our balance, our agility, our power and our speed. CrossFit turns back the clock by increasing our abilities in all of these components of fitness. Yes, squatting and pressing and everything we work on makes us stronger, but, the Olympic lifts make us quicker and more athletic. Where else in life are you called upon to quickly open your hips, and then to even more quickly close them? When we box jump we do that in the opposite direction, but we up the ante with the Oly movements.  Need proof on the benefits of Olympic Lifting? Check out these links:



Coming right up are the following events. Sign ups are either in the gym or online

Green Smoothie & Brain Health Quickie

We are between Paleo Challenges and in the midst of holiday festivities. That means EATING and Green Smoothie welcome decemberDRINKING to celebrate the season, and that means both fun and stress! Attend our Green Smoothie  & Brain Health Seminar to learn simple ways to get those vegetable servings in no matter what, and how to prime the brain for better recovery and enhanced stress management.

December 4th at 5.30 & 6.30PM

December 5th at 9.00 & 10.00AM

Sign up in the gym


festival of weightsFestival of Weights, for Jews & Gentiles alike!

Sign up online and choose your shirt!


WCCF Holiday Brunch

December 19 join the group WOD at 9AM and stay for the Paleo Potluck Brunch afterwards. Bring your family, bring your friends, and even bring the kids!

Sign up in the gym


Monday’s WOD

Clean Pulls – Work to heavy singles


EMOM 12 minutes

2 Full Squat Cleans 155/105
10 Clapping Push-ups (sub hand release)



Tuesday’s WOD

Lumberjack 20

20 Deadlifts 275/185
Run 400m
20 KB swings, 2/1.5-pood
Run 400m
20 Overhead Squats, 115/80
Run 400m
20 Burpees
Run 400m
20 C2B Pullups
Run 400m
20 Box jumps, 24/20?
Run 400m
20 DB Squat Cleans, 45/30 each
Run 400m


Wednesday’s WOD

Back Squat

15 minutes to find 3 Rep Max


Lower your bar 80% and complete 6 Min AMRAP

Back Squats
Every time you rack the bar you must perform 5 burpees


Thursday’s WOD

Squat Snatch

Build to heavy singles working on impeccable form


4 rounds for time

6 Power Snatch (155/105)
12 Burbee Box Jumps (30/24)


Friday’s WOD

Rope Climb Technique work


6 Rounds for time

1 Rope Climb
10 Slam Ball (50/25)
25 Double Unders

Comments: 0

Write a Reply or Comment

Your email address will not be published. Required fields are marked *