150605 Friday – WOD & Wine Tonight!
CALLING ALL WOMEN! This is a special event for YOU, your girlfriends, sisters, mother, daughters…Diablo’s Wod & Wine Event
Join us for a fun (informal) workout led by our female coaches, Eleni and Christy followed by some wine, shopping, and snacks.
The workout will be basic, fun CrossFit movements that all skill levels can do. Even if you friends/family don’t want to workout, bring them along for a little shopping and drinks.
Friday June 5th Agenda:
- Arrive/check in from 5:45 – 6:00pm
- Warmup & Workout 6:00 – 6:45pm
- Mingle, Drink, Eat & SHOP 6:45 – 8:00pm.
Diablo Fitness Engineering will be sponsoring the event and every Diablo CrossFit “SheDevil” who brings a friend will receive a raffle ticket for a drawing at the end of the night. (you bring 5 friends, you get 5 tickets)
RSVP HERE (so we can get a head count on wine, snacks and space needed)
Mobility: Shoulder Mobility
Skill Practice Warm Up: Spend 10 minutes working up to a challenging pause Snatch (pause 3 seconds at the knee). Full squat snatch when possible). Plan on hitting that weight for 2 – 3 reps.
Metabolic Conditioning: “Decreasing Helen” – For Time.
30 KB Swings (Performance: 53lbs, Athletic*: 35lbs, Health: 26lbs)
18 Pull Ups
21 KB Swings (Same)
12 Pull Ups
12 KB Swings (Same)
6 Pull Ups
*Women’s “As Prescribed” weights and reps (Rx)
Scaling Guide: 9 – 13 minutes
Compare to: 2014 – 12 – 23
Coaching tips: Go in with a plan on how you want to break up the KB swings and pull ups and then try and hold on. Don’t go unbroken on the early rounds unless you know you can do this in under 9 minutes. This is a grip killer so don’t double kip your pull ups once they go away, do fast singles if needed.
Optional ‘Cash Out’: None.