Wine Country CrossFit

Paleo Challenge Announced, Cleans and EMOM

Mark your calendar as the next Paleo Challenge will start on Tuesday April 15 at 7.30PM. Normally we do a 45 Day Challenge each spring and fall, but we want to make this challenge FAST and DOWN and DIRTY, and build intensity from the start. For that reason we will…

2014 03 25

Cheese – It's Not ALWAYS Bad for You, and Bar Gymnastics Skills

By: Beth Rypins 0

Your Daily Dose of CrossFit Cheese (Humor, that is) Knock knock Who’s there? Fran Aaaaaaahhh! (Sound of feet running away) Why did the CrossFitter cross the road? Who cares why — what was his time? What’s the difference between a CrossFitter and a drug addict? One is dependent on an…

2014 03 24

Level II Transitions to Open Gym

By: Beth Rypins 0

We created the Level II classes as a platform for building greater strength, endurance, and an increased command of the Olympic lifts. After watching the class last Wednesday I was impressed with everyone's ability to move and tackle both challenging lifts and workouts. You guys are doing awesome, and we…

2014 03 21

TGIF! Paleo Fish Tacos and CrossFit Open WOD 14.4 Today!

By: Beth Rypins 0

That's right, folks! It's FRIDAY!! Whether you actually have weekends off or not, we can all appreciate the recipe for paleo fish tacos below - suitable for those of you observing Lent, too, I believe! I came up this for dinner this week, and it was DELICIOUS!! I don't really…

2014 03 20

By: Beth Rypins 0

Thursday's WOD Snatch Complex Beginner - 1 Hang Power Snatch + 1 Overhead Squat - light weight Intermediate* - 1 Pos 1 Snatch + 1 Pos 2 Snatch + 1 Pos 3 Snatch - work up to a heavy yet manageable weight Advanced - Snatch, find 1 RM *DO…

2014 03 19

Erica's WOD & Strength Day

By: Beth Rypins 0

On Sunday we celebrated Erica's vibrancy while she goes through breast cancer treatment with a WOD and Paleo bar be que. There was lots of pink to be seen, and a spirited good time was had by all. The movements she chose were deadlift and burpees, which I thought might…

2014 03 18

Handstand Drills and Handstand Skills

By: Beth Rypins 0

We're working handstand walking today - it's a really challenging skill that has no end of scaling options - both up and down! You'll see below which options we'll be working on today, and I'm also including some links to Carl Paoli's GWOD website, which has some REALLY great handstand…

2014 03 17

Saint Patrick's Day WOD!

By: Beth Rypins 0

Happy Saint Patrick's Day Everyone! Maybe you celebrated yesterday, maybe you'll celebrate tonight. Regardless of the WHEN (or even the HOW), if you got/will get yourself into trouble, below you'll see how you and your chosen partner-in-crime will get OUT of trouble! Here's to celebrating Saint Patrick's Day in true…

2014 03 16

"CrossFit Is My Meditation," Pink WOD This Sunday and Open WOD 14.3

By: Beth Rypins 1 Comment

Today's Member Spotlight is focused on Erica Bradshaw. We are so fortunate to have Erica with us, and I mean that in more ways than one. Erica has recently undergone her first round of chemotherapy for cancer, and we are so proud of her! In celebration of her, and in…

2014 03 13

Author: Beth Rypins

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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