Wine Country CrossFit

New Gym Update: -We are progressing on the building of bathrooms and office space. The shower and toilets are going in this week, sheetrock goes up next Monday, and soon after paint and stall mats! The intention is to be in the new 5300 square foot gym space before…

2013 01 08

Mobility, Flexibility and Snatches

By: Beth Rypins 0

What with the holidays well behind us, and our New Year's intentions set, I am seeing more and more of you coming to classes - HOOORAY!!! This, of course, means that many of you are increasing the intensity of your workout regime - whether it be increasing your frequency, speed…

2013 01 07

Back to Benchmarks! And my new years resolustions

By: Beth Rypins 1 Comment

After a solid hiatus, it is time to dive back in to the benchmark WODs, and we're coming out swinging. I want everyone to take a moment to give this workout some thought before you come into class and have an idea about what kind of scaling you think is…

2013 01 06

Not For Time

By: Beth Rypins 0

Friday's WOD: 4 Rounds, not for time, with approx 45 sec rest between movements: 3 TGUs/side for weight Max Effort strict Pull Ups Sub Maximal sit ups (GHD) Max Effort Ring Dips For Time: 5 Rounds w/ 1 min rest: Sprint to tel pole and back 7 box jumps (24/20)

2013 01 03

Cleans

By: Beth Rypins 0

Thursday's WOD: Clean: Find 1rm 400m Run 12 Cleans (135/95) 21 Push Ups 400m Run 8 Cleans 15 Push Ups 400m Run 4 Cleans 9 Push Ups *All cleans are full squat

2013 01 02

Intentions For 2013

By: Beth Rypins 0

Happy New Year, and we hope that 2013 brings great health and abundance for all of you. As many of you know I am a member of the Reiki community in Napa, and Reiki is a healing energy that comes from Japan which has proven helpful medically and emotionally…

2013 01 01

Happy New Year's Eve!

By: Beth Rypins 0

From all of us at Wine Country CrossFit - we wish you all a very happy and safe New Year's Eve, and hope that 2013 is a year full of PRs and accomplished goals! Earn your glass of bubbly, and join us at 9 am or 10 am on New…

2012 12 30

White Holidays

By: Beth Rypins 0

Wine Country CrossFitters, I have had a WHITE Christmas, and it looks like the New Year will be the same! I hope this finds you all well, and if you will be in Squaw Valley anytime between now and January 6th please send me a text and we can make…

2012 12 28

Strength Day

By: Beth Rypins 0

Friday's WOD: Deadlift Find 1rm (See 12/10) RDL: 10-10-10 As time allows: 3 sets alternating: Sub maximal GHRs or banded hamstring curls Sub maximal toes to bar

2012 12 27

Snatches

By: Beth Rypins 0

Thursday's WOD: Snatch Work of Coaches Choice Every Minute on the minute for 12 minutes: 1 snatches (full squat, from floor) 5 burpees *weight is variable, but if you must remove weight from the bar you may not put it back on. Each rep must be completed before moving on…

2012 12 26

Author: Beth Rypins

Blog

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