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Author: Beth Rypins

Open Logistics & Strength Day

By: Beth Rypins 0

The Open is fast approaching, and we will host the first Open WOD on February 28th at 6.30PM. We have been encouraging you to sign up for this fun event because you will learn things about yourself as an athlete, and see new levels of grit and determination in those…
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2014 02 12

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President's Day, Ring Work & AMRAP

By: Beth Rypins 0

  Please note that next Monday February 17th is President's Day, and we will have an ammended schedule with one class at 9AM.   ===============================================================   Wednesday's WOD   Ring Muscle-Up Practice - Beginner - perform 3 sets each of 10 strict pull-ups and 10 ring dips (rest as needed,…
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2014 02 11

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Playing Outside the Box, Rowing Skill Work and Partner WOD

By: Beth Rypins 0

Playing Outside the Box - Join in on the Fun! A few upcoming social club events and/or get-togethers for you to pencil in to your calendar! Don't forget the importance of playing outside the box to keep your body and mind challenged! Join me at the next WCCF Aerials Aerial…
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2014 02 10

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Deadlifts, Handstand Push-Ups – Yep, it's "Diane!"

By: Beth Rypins 0

Handstand Push-ups - There IS a right way and a wrong way! So today is a day where we tend to see A LOT of attempts at Handstand Push-Ups, and A LOT of positioning that needs correction. We went over handstand push-ups last week in class, but for those of you…
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2014 02 09

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Paleo Cocktail Recipes and Strength Day

By: Beth Rypins 0

TGIF! Paleo Cocktail Recipes! I found the BEST WEBSITE recently, with PALEO COCKTAIL RECIPES!!!! Yes, yes, alcohol itself is a sugar, I know, I know, but sometimes you just want to relax and enjoy a tasty beverage with friends on a Friday night, and what a great option to have…
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2014 02 06

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Courtesy Request, Gymnastics Work and EMOM

By: Beth Rypins 0

Hey there Wine Country CrossFitters, I understand the need to track the rounds, and sometimes it's easier to use chalk on the ground instead of a pen and your book. All we ask is that you clean up once the WOD is complete. Cleanliness in the gym is a monumental…
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2014 02 05

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Plyometric Work and Double Endurance WOD

By: Beth Rypins 0

  Wednesday's WOD   Plyometric Work - Rebound Box Jumps High Jumps Dot Drills WOD - #1 - Tabata Sprints (run or row) Rest 3 minutes #2 - 3 Sets of 800 meter* Run or Row. Rest 1 minute between each set. *Pace is as fast as possible, but aim…
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2014 02 04

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Rock Climbing Outing, Tough Mudder Team and Snatch Work

By: Beth Rypins 0

Social Gathering Opportunity - Rock Climbing Outing Angela Black is trying to get a group together who may be interested in an outdoor, guide-led rock climbing expedition offered through Rockzilla.  It's $110 per person, and if there are 5+ people signed-up from WCCF, it can then be our own private group.…
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2014 02 03

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Double Under Skills and Annie

By: Beth Rypins 0

How to Get Better Double Under Skills (Yes, it's possible!) I've seen it from everyone. Yes, EVERYONE! It's probably the most painful thing to watch, someone trying to get (and missing) double-unders. Double under skills are truly a white whale of many a CrossFitter. HOW DO YOU GET BETTER AT…
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2014 02 02

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Katie's Birthday WOD!

By: Beth Rypins 1 Comment

Member Spotlight and Happy Birthday WOD! Today's Member we're focusing the spotlight on is Katie Curry (yes, you can blame her for today's WOD!). Katie just celebrated her 1-Year Anniversary at WCCF in November, and has made some amazing strides in her time here. She also happens to be celebrating…
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2014 01 30

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A TRAINING EXPERIENCE LIKE NO OTHER

TRY Wine Country CrossFit FREE!

Simply choose your experience level and get registered for Wine Country CrossFit today!

  • New To CrossFit
    START HERE
  • Experienced CrossFitter
    START HERE

CLICK HERE to get started if you are visiting from out of town.

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