Wine Country CrossFit

Today is the day to put it all together, and see where the last nine weeks of work have taken us. Please remember that the quality of your 1 rep max is directly related to the quality of your warm up. Remember to include lots of volume when the bar…

2014 08 17

Monday is 1RM Front Squat Retest, Today is Deload

By: Beth Rypins 0

In place of Benchmark Monday next week we will retest the 1 Rep Max Front Squat, and we are excited to see the results! It's been very impressive to watch so many of you progress dramatically during the last 9 week squat program. Thanks for the inspiration! Today is the…

2014 08 14

Front Desk & Presses

By: Beth Rypins 0

Hey Good People, [caption id="attachment_7210" align="alignright" width="300"] Please check in![/caption] We need EVERYONE who comes in here to workout to sign in on Front Desk. If you haven't yet "claimed" your profile then please do so here. If you have claimed your profile, but are still showing up as…

2014 08 13

Emilie's Last Day, Squats – Deload Day #1 (Week #9)

By: Beth Rypins 0

[caption id="attachment_7260" align="alignleft" width="168"] Emilie Rocks![/caption] Emilie has been rocking the Foundations Training Class on Mondays and Wednesdays at 4PM all spring and summer. She is now soooo swamped with all the exciting happenings in her life such that she is moving on! We will miss her, and…

2014 08 12

Dionysus Dash & Gymnastics

By: Beth Rypins 0

[caption id="" align="alignright" width="220"] I'm sure he was a runner too....[/caption] This cool 5K running race is happening next Sunday, August 17th up in the Hess vineyards, and it looks to be a lot of fun. It's named after Dionysus, the Greek god of the harvest and the grape. The…

2014 08 11

What's Next & Isabel

By: Beth Rypins 0

[caption id="attachment_7231" align="alignright" width="300"] Squats![/caption] What happens after the Spencer Arnold Squat Series?!? A week of deload, and then a retest of the 1 Rep Max Front Squat. Deload means "light" squats and other movements that challenge us but don't push us to our full capacities. If you have been…

2014 08 10

Front Desk & Squats!

By: Beth Rypins 0

[caption id="attachment_7210" align="alignright" width="300"] Sign in Kiosk![/caption] Good morning good people! We now have a NEW SYSTEM in place called Front Desk. Please make sure you have claimed your profile in the system, and updated your billing info.Once you have that in place PLEEZE sign up for classes before heading…

2014 08 07

Gabe Newman & Squats

By: Beth Rypins 0

[caption id="attachment_7199" align="alignright" width="179"] Gabe Newman[/caption] Gabe learned about Crossfit at least six years ago from Beth, and after ceaseless cajoling he finally dipped his toes in the water. As a former competitive martial artist CrossFit was a natural fit. He loves the movements, and the way that it replicates…

2014 08 05

Change is Here, Agility Work

By: Beth Rypins 0

We are in the midst of changing our software system from Mind Body Online to Front Desk this week. You will receive an official email from us later in the week, asking you to go into Front Desk and update your profile and add your billing info. In the meantime…

2014 08 04

Grace

By: Beth Rypins 0

Monday's WOD 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, 4/4/13 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…

2014 08 03

Month: August 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