Wine Country CrossFit

Hey folks, Ryan is out of town for the weekend, and I will be covering for him on Saturday. So come on in on Sat morning for a FUN team workout. You can arrive alone and find partners in the gym. We do not have a bias against singles....…

2012 05 18

Paleo In A Nutshell

By: Beth Rypins 0

Paleo is just this easy: [youtube]http://www.youtube.com/watch?v=uCFZoqmKf5M[/youtube] ============================================ Friday's WOD: Speed Pulls: Sumo deadlift moving the bar as fast as possible 9 sets of 3 on the minute at approx. 65% of 1rm deadlift. 5 Rounds: Run cone drill: start at middle of box, run to front door (approx) run to…

2012 05 17

Gymnastics and Running

By: Beth Rypins 0

===================================== Thursday's WOD: Gymnastic work of coaches choice 4 rounds: 400m Run 15 Chest to bar pull ups 12 Ring dips

2012 05 16

Strength Day

By: Beth Rypins 0

========================== Wednesday's WOD: Back Squat: Find 1RM reduce weight to 75% and perform a set of 20 Not For time: 3 sets (alternate back and forth) Glute Ham Raises Ab work of athlete's choice

2012 05 15

Russian River Race, Press and KB WOD

By: Beth Rypins 1 Comment

Kelly Clendenning and I raced in the Great Russian River Race on Saturday in Healdsburg, and had heaps of fun. We were under the impression that it was a dress-up race, so we did our part with her in the black mini skirt with the cat ears, and me with…

2012 05 14

Paleo Challenge Starts Tonight & FGB

By: Beth Rypins 0

Monday night at 7PM we are kicking off the Spring LEANing Paleo Challenge. 7PM 101 class is cancelled so that we might deliver the required Paleo info that prepares you all for success. This is a friendly and supportive way to shed some extra winter poundage before summer. …

2012 05 13

Upcoming Schedule

By: Beth Rypins 0

For everyone wanting to prepare for the upcoming benchmark Mondays, here is the schedule for the next few weeks: 5/14: FGB 5/21: Helen 5/28: Annie 6/4: Elizabeth 6/11: Cindy 6/18: Diane 6/25: Grace Enjoy! Now get out there and enjoy your Sunday! -Ryan --------------------------------------------------------- Monday's Benchmark WOD: Fight Gone Bad!…

2012 05 13