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Month: March 2012

Box Jumpin'

By: Beth Rypins 0

Box Jumps - Find Max height Complete 2 rounds for time: 50 DB Push Press w/ Palms Facing - 50/25 lbs 15 Box Jumps @ 70% of 1 RM from 3-16-12 *During the round if you set the DB's down without completing all 50 reps, complete 5 burpees immediately upon…
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2012 03 29

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Kayaking and Strength Day

By: Beth Rypins 0

Have you wanted to learn how to paddle? Do you look out at the Napa River and think "gee, I wonder what it would be like to mess around in boats on that thing?" Or are you already a paddler and are looking for a reason to get out in…
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2012 03 28

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Raquel's Last Day! (AKA, You better get that chin over the bar and then drop and give me twenty princess!)

By: Beth Rypins 0

Raquel Cantillon is off on her next BIG adventure, and Wednesday March 28 is her last day! Come on in for the 8AM or 9AM class to workout next to her or bid her adieu. Tall, beautiful, STRONG, irreverent, funny, sarcastic, paleo cheerleader, honest and funny are just a few…
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2012 03 27

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Egos and Virtuosity, Deadlits and Slamballs

By: Beth Rypins 0

Have you been coming in on Mondays to enjoy the Open WODS,  or are you one of those mysteriously absent but devoted CrossFitters? Maybe those Open WODS intrigue you, but you think they are just too hard to even tackle? Or maybe you know you could make it thru, but…
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2012 03 26

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Your Final Chance For Games Glory

By: Beth Rypins 0

As we bring the open qualifiers for the CrossFit Games to a close, the maestros who program for the games have repeated a nasty one from last year.  Today we get an AMRAP reverse Fran.  Hit it hard!  I want to see some PRs after last year! =============================================== Monday's Games…
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2012 03 25

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Front Squattin'

By: Beth Rypins 0

Friday's WOD: Front Squat:  Find 3RM 3 Rounds: 9 Front Squats (135/95) 21 Ring Dips
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2012 03 22

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Sumos and Kettlebells

By: Beth Rypins 0

Thursday's WOD: Sumo Speed Pulls: Load a bar with 60% of your 1rm Deadlift and perform 2 sumo deadlifts on the minute for 8 minutes.  The object is to move the bar as fast as possible. AMRAP 8 Mins: 15 Push Ups 12 KB Swings (70/44)
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2012 03 21

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Snatch and 7×7

By: Beth Rypins 1 Comment

Wednesday's WOD: Snatch work (from floor, full squat) 7 Rounds: 7 Power Snatches (95/65) 7 Box Jumps (30/24)
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2012 03 20

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Strength Day

By: Beth Rypins 0

Check out how strong this little dude is! ______________________________________________ Tuesday's WOD: Split Jerk: Find 1rm, reduce weight to 80% and perform 3 sets of 5 Strict Pull ups 3xmax reps (be sure to rest plenty, MINIMUM of 2 mins between sets) Ring dips 3xmax reps alternated with Ab work of…
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2012 03 19

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Napa Valley Education Foundation Race for Education

By: Beth Rypins 0

Who's up for a fun run?  Coming up on Saturday April 28th, the Napa Valley Education Foundation will be holding its annual Race For Education.  They will be having both 5K and 10K runs.  The current cost to enter is $35, which will be going up as the event gets…
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2012 03 18

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A TRAINING EXPERIENCE LIKE NO OTHER

TRY Wine Country CrossFit FREE!

Simply choose your experience level and get registered for Wine Country CrossFit today!

  • New To CrossFit
    START HERE
  • Experienced CrossFitter
    START HERE

CLICK HERE to get started if you are visiting from out of town.

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