Wine Country CrossFit

Thursday's WOD Work your ring goat! Spend time getting familiar and comfortable with what scares or intimidates you - upside-down, dips, pull-ups, levers, skin-the-cat, muscle-up (strict and kipping) For QUALITY 4 ROUNDS: 10 Strict Ring Rows 20 Hollow Rocks 10 Strict Dips

2014 04 16

Paleo in a Nutshell & Strength Day

By: Beth Rypins 1 Comment

If you joined the Paleo Challenge then Congrats to you. Enjoy this funny video! If you are on the fence about getting involved, then enjoy this funny video! [youtube]http://youtu.be/uCFZoqmKf5M[/youtube] ======================================================================= Wednesday's WOD High Bar Back Squat – Work up to 75-85% of your 1 RM*, then perform 5…

2014 04 15

Paleo Challenge Starts Tonight & Sarah's Memorial WOD

By: Beth Rypins 0

Paleo Challenge Kick Off Meeting is Tonight at 7.30! I know we all have our fears and anxieties and concerns about how much bread we eat and why we simply can't do this. But we know that CrossFit and Paleo work, and together they work miracles. Still on the fence?…

2014 04 14

Strength Day

By: Beth Rypins 0

Tuesday's WOD High Bar Back Squat - Work up to 75-85% of your 1 RM*, then perform 5 sets of 5 reps at that weight - rest 1 minute between sets Shoulder Press - Work up to 75-85% of your 1 RM*, then perform 5 sets of 5 reps at…

2014 04 14

Welcome Cheyenne, Paleo Challenge, Isabel

By: Beth Rypins 0

We have so much to report, and at the top of the list is the birth of Cheyenne Rene Mostert. She was born at 8.05AM on 4/11/14, and weighs in at 7 pounds and 9 ounces. She is 19 inches long, and we understand that she is absolutely…

2014 04 13

Inov8 Success, Bring a Bag, Snatch Practice

By: Beth Rypins 0

Wednesday afternoon was Inov8 day. The shoe reps and Athletic Feat set up shop with shoes to demo and shoes to purchase at a discount. They have a great new Oly lifting shoe that is super stable, and also comfortable enough to do wods with box jumps and double unders. They…

2014 04 10

Date Correction, Snatch Grip Deadlift & Helena

By: Beth Rypins 0

[caption id="attachment_6720" align="alignright" width="120"] Date Correction, Snatch Grip Deadlift & Helena[/caption] I erred in yesterday's blog about the Baby Shower WOD. The True Date is this Sunday, April 13, and the time is 10AM. It has nothing to do with May. Oops..... All are welcome, including both genders and all…

2014 04 09

Shoe Day, Baby Shower WOD & Strength Day

By: Beth Rypins 0

Wednesday this week is Inov8 Day at Wine Country CrossFit. Come in between 3.45 and 6.45PM, and demo all the cool new styles, including the new Oly shoe. Best of all is that if you find one you like you can purchase it right there with a 15% discount. All…

2014 04 08

Elements Class Schedule, CSA, Muscle ups – Prowler

By: Beth Rypins 0

The evening Elements classes will be held on Mondays and Wednesdays at 6.30PM only. As of this week we have discontinued the Tuesday and Thursday 6.30PM class due to scheduling challenges. We hope to add them back into our schedule in the coming months. In the meantime we apologize for…

2014 04 07

Grace

By: Beth Rypins 0

Monday's WOD Grace For Time: 30 Clean and jerks (135/95) Compare to 1/10/11, 5/2/11, 9/19/11, 1/23/12, 7/2/12, 10/29/12, 4/8/13, 7/29/13 Cash Out Tabata Hollow Rock The Tabata interval is 20 secs of work followed by 10 secs of rest for 8 intervals. Tabata score is the lowest reps performed in…

2014 04 06

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