Wine Country CrossFit

If you've been working out with us for a year or more then you probably recognize these good lookers. They are Ryan Galovic and Myka Felt. This is her 2nd year as a Gold Rush Cheerleader, and since she has been with them the 49er's have put in soaring…

2013 01 31

Did you know…. & Not For Time

By: Beth Rypins 0

....that CrossFit is not only perfect for all of us, but also coveted by entrepreneurs. Let's fact it: If we found CrossFit and managed to fit it into our already full lives, then we are entrepreneurial! But check out why those other entrepreneurs are into it as well: -Beth …

2013 01 30

LaCross Ball Art, Gymnastics and AMRAP

By: Beth Rypins 1 Comment

We do a LOT with La Cross balls. They are front and center with our mobility work, and they are good for juggling if that is one of your skills. But check out what this guy can do with a La Cross Ball! [vimeo]http://vimeo.com/44160775[/vimeo] -Beth =================================================================== Wednesday's WOD: Gymnastic work…

2013 01 29

Midline Stability Work and Linear Progression Day

By: Beth Rypins 0

As CrossFitters, I'm sure you all know how important midline stability is to your overall fitness. During our handstand work last week, we covered hollow position and how to maintain that core function during handstand movements. One great way to improve that hollow position is to practice the plank regularly…

2013 01 28

Helen

By: Beth Rypins 0

We'll have more squats coming later this week, until then, keep this in mind: -Ryan ==================================== Monday’s Benchmark WOD: Helen 3 Rounds for time: 400m Run 21 KB Swings (53/35) 12 Pull Ups Compare to: 9/23/12 5/21/12 12/5/11 8/8/11 4/4/11

2013 01 27

Low Bar vs High Bar, Handstands

By: Beth Rypins 0

If you have been training with us for more than a few months you have probably noticed that we have changed some of the fundamentals of now we coach and train. We changed the way we introduce the Olympic lifts once Scott Hisaka came into our world, and now many…

2013 01 24

Linear Progression

By: Beth Rypins 0

Are you peckish? Just need a little something to snack on? Well consider this: We have a new Paleo snack on sale from Ostrim, called Paleo Trail Mix. And I like it! Bags are $5.00. Please let me know if you like it too. If you do we will order…

2013 01 23

Buddy Drags!

By: Beth Rypins 0

Wednesday's WOD: Snatch Work: From the floor, full squat 3 Rounds: 3 Squat Snatches (135/95) 5 Muscle Ups 1 Buddy Drag to the power pole and back *Note, this workout will be run through twice per class. One partner will anchor while the other partner is doing their WOD.

2013 01 22

Spicy Sauce and Snatch Balance / OHS

By: Beth Rypins 1 Comment

It's recipe time! I am SUCH a hot-sauce fiend - if I've eaten it, chances are that I've eaten it with hot sauce on it! And, one of my favorite hot sauces is Sriracha - sooooo delicious! However, I don't love all the salt and preservatives that come along with…

2013 01 21

Fight Gone Bad!

By: Beth Rypins 0

I hope everyone is enjoying their Sunday! Stop reading blogs and prepare your Paleo Chips and Dips! Go 49ers!!!!! -Ryan Monday's Benchmark WOD: Fight Gone Bad! 3 rounds with 1 minute of rest between rounds. Each round consists of 1 minute each of the following: 1. Wall-ball: 20/14 pound ball,…

2013 01 20

Month: January 2013

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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