Wine Country CrossFit

================================================== Thursday's WOD Snatches Beginners work from Pos 1 All others work from floor with 3 second pause at 2 and catch at the bottom Build to a heavy 1RM 3 RFT: 50 Pistols (alternating 25/side) 7 Burpee Box Jumps 10 Hang Power Snatches, 135/95 Cash Out: Back…

2014 04 30

Thrusters

By: Beth Rypins 0

Thrusters Build to a heavy set of 5. Once bar gets heavy complete 3 more sets of 5. 7 rounds for time of: 7 Handstand Push-ups 7 Thrusters 135 lbs (or 20% below your above working weight) 7 Knees-to-elbows 7 Deadlifts 195 lbs 7 Burpees 7 Kettlebell Swings 53 lbs…

2014 04 29

Strength

By: Beth Rypins 0

If folks missed the test out last week then have them complete it today. If they are content with their one rep max then have them do the following: Front Squats 3x5 Work on form, chest up and elbows leading the way out of the hole. Build until the bar…

2014 04 28

CrossFit Humor & Nasty Girls

By: Beth Rypins 0

==================================================================== Monday's WOD Nasty Girls: 3 Rounds: 50 Air Squats 7 Muscle Ups 10 Hang Power Cleans (135/95) Compare to 6/13/11, 10/10/11, 2/13/12, 7/30/12, 11/26/12, 5/26/13, 8/19/13, 12/2/13 Optional Cash Out: 100 double unders for time

2014 04 27

Introducing Gabe Newman, Clean and Jerk

By: Beth Rypins 0

We welcome Gabe Newman as a guest coach Friday morning to the 8 and 9AM classes. Gabe is an experienced martial artist who coaches part-time at CrossFit Sky Box in American Canyon. You may recognize him as he has worked out here for years, often training personally with me. It…

2014 04 24

Mark Your Calendar, Pulling & Tabata

By: Beth Rypins 0

Dr Ryan Lazarus is hosting a Tour de Cure Silent Auction Fundraiser this Saturday the 26th. All proceeds benefit the American Diabetes Association, so please make an appearance on Saturday if you are in town! Time: 4-6PM Where: The Joy Estate, 2032 Hagen Rd What: Ryan Lazarus is a…

2014 04 23

Lost & Found, Strength Day Test Out!

By: Beth Rypins 0

We have some lovely items in our lost and found that just might belong to YOU! If you recognize any of these please retrieve them before this Saturday. 12 noon on Saturday is the drop dead time at which all these items will head to the good will. …

2014 04 22

Kettlebell Skills & KB WOD

By: Beth Rypins 0

Tuesday's WOD Kettlebells Skills: snatch, clean and jerk, Turkish Get ups, KB tricks! WOD 5 rounds for time of: Kettlebell Swing, 53/36 lbs, 1 min Plank Hold, 1 min Athlete must achieve 30 reps/minute or do 10 burpees for every missed rep. Cash out: 100 KB snatches for time (53/35)…

2014 04 21

Foundations Training & Jackie!

By: Beth Rypins 0

Come on in for the 30 minute 4PM Foundations Training class and improve your Jackie time. The Foudation class lengthens, strenghtens and stabilizes. The short focus on technique will show up in ALL your CrossFit movements. ============================================= Monday's WOD "Jackie" Row 1Km 50 Thrusters (45/35) 30 Pull Ups…

2014 04 20

Jerks

By: Beth Rypins 0

Friday's WOD Work the Jerk! 5 x 5 building up to a heavy set Focus on landing foot position and finding stability under the bar WOD AMRAP 12 minutes 5 push press (use heaviest Jerk weight) 10 pistols (alternating legs) 15 double unders

2014 04 17

Wine Country CrossFit

Month: April 2014

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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