Wine Country CrossFit

What to wear when it’s COLD and how do you dress for success? The magic word is LAYERS. Dress in layers. Bundle up like a mountaineer for the morning class so that you are comfortable at the start. Once your core temp starts to rise you can peel off the layers and still be comfortable. This works. I promise! One of the keys to staying injury free in these conditions is thoroughly warming up, and you can do that more effectively by starting class with a comfortable body temperature. When in doubt, WEAR MORE CLOTHES!

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Thanks to everyone who contributed gifts to Safe Quest. They are a domestic violence shelter that provides support services in Solano County for women and children who survive sexual trauma. Wine Country CrossFit’s link to Safe Quest is through our muralist James Byrum, and he reports that our gifts made a BIG difference for many children this Christmas. I say to James “it feeels good to give” and I love Santa and Maya working on their headstands together!

-Beth

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Wednesday’s WOD

Front Squat – 1 RM (see 3 RM from 12/13 and multiply by 1.11 to estimate 1 RM)

Shoulder Press – 1 RM (see 3 RM from 12/13 and multiply by 1.11 to estimate 1 RM)

Back extensions – 3 sets of 10-20 reps

WOD (optional – do none of it, some of it, or all of it!):

50 Burpees for Time
then
100 Wall Balls for Time (20/14)
then
200 Double-unders (400 Singles) for Time
then
400 meter Run/Row for Time