Wine Country CrossFit

[caption id="attachment_7593" align="alignright" width="300"] Jose, Barbell Clubbing it![/caption] We got the message that the programming has been a bit barbell intensive! We know that, and we have used the barbell over the last four months to achieve significant gains. The programming will now have more variety sprinkled in, ala CrossFit!…

2014 10 19

Saturday CrossFitters!

By: Beth Rypins 0

Rumor has it that rope climbs will be in the WOD today, so bring those long socks and leggings to Katelyn's class this morning!

2014 10 17

Front Squats & Push Press

By: Beth Rypins 0

Friday's WOD Front Squats 4x3 Start at 70% of your 1RM C&J. Unbroken, rythmical tempo squats. Tight and be reactive coming out of the squat. Level load across all sets. Track your numbers so we can add to this each week. Push Press 3x4 Use 60% of your 1RM…

2014 10 16

Kill Cliff Bars, Snatch Complex & Lurong WOD #6

By: Beth Rypins 0

Kill Cliff has new bars, and I think they are yummy! My favorite is the Salted Caramel, but my daughter argues that the Chocolate Chip Cookie is superior. And then there's always the Strawberries & Cream. They claim that "function meets flavor" in this no-sugar high protein nugget. We…

2014 10 15

Clean – New 1 Rep Max, Running Jackie

By: Beth Rypins 0

Wednesday's WOD Cleans - Find NEW 1 Rep Max Now is when we see what we have gained from the last 5 weeks. Hit those positions and get 'er done! Running Jackie For Time: Run 1000m - To Lincoln Ave 2x 50 Thrusters(45/35) 30 Pull ups Superman Holds -…

2014 10 14

Gymnastics

By: Beth Rypins 0

Tuesday's WOD Muscle Up Progression Work Come in to the gym and work on your muscle up skills. We will then follow it up with a 16 minute Tabata utilizing the skills you need to improve along the muscle up progression. 8 Rounds of 20 sec work with 10 sec…

2014 10 13

Diane

By: Beth Rypins 0

Monday's WOD Diane 21-15-9 Deadlifts (225/155) Handstand Push Ups Compare to: 1/3/11, 5/2/11, 9/2/11, 1/16/12, 6/25/12, 10/8/12, 2/11/13, 7/8/13, 10/14/13, 2/10/14 *For Rx Athlete has the choice of No abmat and head to the floor OR using an Abmat with their hands on 25lb plates. Head must touch ground or…

2014 10 12

Clean & Jerk

By: Beth Rypins 0

Friday's WOD Clean & Jerk Work up to your 1RM Clean & Jerk. Max of 3 missed attempts. Then, do 3 "drop set" doubles at 85% of your daily 1RM Clean & Jerk. 5 Rounds for time: 250m Row 15 Ball slam (choose weight for fast movement) 10 Ring…

2014 10 09

3 Position Cleans, AMRAP

By: Beth Rypins 0

This is our final week of the 5 week Clean Cycle, and next week we will retest our 1 Rep Max. So please come in and get extra familiar with the positions so that you can stand and deliver when the time comes! -Beth [caption id="attachment_7339" align="alignleft" width="300"]…

2014 10 08

Kettlebells!

By: Beth Rypins 0

Wednesday's WOD Kettlebell Skills: Snatch first. If you already have a solid KB Snatch then work on the Turkish Get-up, going as heavy as possible for sets of 3 on each side. 8 minute AMRAP 8 Burpees 8 KB Swings 53/35lbs…

2014 10 07

Month: October 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