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Month: April 2012

Adding More Classes

By: Beth Rypins 0

Hey Folks, classes are filling, and we are adding classes to accommodate. In June our PM schedule will change to the half hour start, as in 4.30, 5.30, and 6.30.  Onramp and CrossFit 101 will move to 7.30. We will continue to remind you to avoid confusion, and we thank…
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2012 04 30

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Karen

By: Beth Rypins 0

Last week I made a post about virtuosity, and being sure that every rep counts.  Today is the day to put it to work!  Karen is a work out where it is really easy to get into a habit of letting the ball hit the wall a bit low, or…
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2012 04 29

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Travels and Back Skwaaats

By: Beth Rypins 0

If you're gonna CrossFit, you're gonna CrossFit while you travel, right?  Well, I do!  Maybe you do too.  Below is an updated link to 100 CrossFit Travel WODs.  Enjoy with a Mai Tai on the side, and sorry for letting the old travel link expire. 100 CrossFit Travel WODs -Ryan…
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2012 04 26

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Lost n Found, Don't be a Jerk…

By: Beth Rypins 0

Lost n Found! Are you missing warm items around the house? If so, perhaps you left them at the gym! Please come in the office and look through the BIG white bag on the chair behind the door, in front of the water bottles, and find your missing items. If…
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2012 04 25

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Gymnastics day

By: Beth Rypins 0

Gymnastic work of coaches choice Three rounds for total reps of: 0:30 of Deadlifts (Rx Bodyweight) 0:30 of Push-ups 0:30 of Hollow Rocks 0:30 of KB Swings, (53/35) Rest 1:00 between rounds.
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2012 04 24

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Get your Paleo On!

By: Beth Rypins 0

Mark your calendars, May 14 will start the next Paleo Challenge. It will be 45 days of FUN, so don't miss it! Details will follow, but what matters now is that you get it on your calendar, because amazing things happen when we make a commitment! Also, please be aware…
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2012 04 23

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Virtuosity

By: Beth Rypins 0

There has been much hubub in the gym lately about who was and who was not "really Rx'd" on the benchmark wods, and I'd like to make a few comments on it.  First, as a coach, and I think the other coaches would agree, I cannot see every rep that…
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2012 04 22

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Dynamic Deads

By: Beth Rypins 0

Deadlift:  Using approximately 65% of your 1rm, perform 12 reps of 2 on the :45 Sprints:  15x40s on the :30
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2012 04 19

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Sunday, 2-4PM Celebrate with us! Cleans With a Little Rest

By: Beth Rypins 0

This Sunday April 22 we are celebrating the Coach of the Year with the Courage Center, and we invite you to join us.   On the agenda is food, live music, yummy drinks, celebration, a short wod, ponies for kids to ride out back, civic and official acknowledgement of the…
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2012 04 18

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Press and Thrusters

By: Beth Rypins 0

Press:  using 85% of 1RM, perform 3x5 AMRAP 15mins: Run 800m (Or Row 1K) 12 Thrusters (95/65) 15 Burpees
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2012 04 17

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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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