Wine Country CrossFit

REMINDER!!! CLASS SCHEDULES CHANGE THIS WEEK!

I hope everyone is enjoying their weekend and getting prepared for tomorrow's impending Cindy! One last reminder that this week marks our change in the evening class schedule. Monday through Thursday class times will be 4.30, 5.30, and 6.30pm. CrossFit 101 and OnRamp will move to 7:30pm. The Friday afternoon…

2012 06 17

Double Unders and Skill Transfer (This is Required Watching!)

By: Beth Rypins 1 Comment

This is so profound it is ridiculous! I don't want to see any more BS with your double unders! Jump tall and point those toes at the floor! Mobility WOD: The Double Under and Olympic Lifting Skill Transfer -Ryan ===================================== Friday's WOD: Snatch work (from floor, full squat) 7 Rounds:…

2012 06 14

Rings and Tabata

By: Beth Rypins 0

Ring work of coaches choice Tabata: Air Squats Pull ups push ups sit ups Standard Tabata: 8 rounds per station of 20 seconds of work followed by 10 seconds of rest. Complete all 8 rounds at each station before moving on.

2012 06 13

Deadlifts

By: Beth Rypins 0

================================ Wednesday's WOD: Deadlift: Find new 1rm (sumo or conventional) Bent Rows 8-8-8-8 Coupled with Glute Ham Raises (sub hip extensions or supermans as needed) As time allows: Toes to bar 3x max reps

2012 06 12

Pull Ups and Death By 10m

By: Beth Rypins 0

========================================= Tuesday's WOD: Pull Ups - If you have multiple kipping pull-ups, work on strict, L, or weighted. 5xmax reps or 5-5-5-5-5 for max weight If you don't have kipping pull ups, it is time to practice WOD: Death by 10m with 2 cones set 10m apart, run 10m the…

2012 06 11

Paleo Quotes

By: Beth Rypins 0

Last week Suzanne Holiday, in a bid to be crowned "Paleo Queen" shared a list of favorite Paleo quotes with the Paleo Challenge group. It was so fantastic that it must be reposted here. Have a read, it is well worth it! -Ryan CAVEMAN / PALEO QUOTES Sugar is a…

2012 06 10

This is What I'm Talking About!

By: Beth Rypins 0

When I tell you that if you jerk using your legs, you can save the strength in your arms, this is exactly what I am talking about! Jump the bar and get under it! -Ryan [youtube]http://youtu.be/5I5t50m5eLI[/youtube]

2012 06 08

The Bear

By: Beth Rypins 0

Mark's Daily Apple recently had a great post about how to deal with the questions you will undoubtedly hear when you tell people that you are not eating grains: The 8 Most Common Reactions To Your Grain Free Diet (And How To Respond) And another all about the fat in…

2012 06 07

Sumo! and Ball Toss

By: Beth Rypins 0

======================================= Thursday's WOD: Sumo Deadlift: Find 3rm 3 Rounds: Ball Toss to yellow line (50/25) 10 Deadlift (135/95) 5 Box Jumps 5 Pull Ups *Ball toss - Take a medicine ball and underhand toss it down the sidewalk. As soon as it leaves your hands, run after it. Repeat as…

2012 06 06

Power Cleans, and Hammer WOD

By: Beth Rypins 0

=========================== Wednesday's WOD: Power Cleans: From floor, find 1rm 3 rounds: 10 Hammer strikes per hand 5 dumbell hang squat cleans (50s/25s) 5 slamball burpees Sprint to yellow line and back

2012 06 05

Month: June 2012

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A TRAINING EXPERIENCE LIKE NO OTHER

TRY Wine Country CrossFit FREE!

New To CrossFit

Experienced CrossFitter

A TRAINING EXPERIENCE LIKE NO OTHER

TRY Wine Country CrossFit FREE!

New To CrossFit

Experienced CrossFitter