Wine Country CrossFit

Mark your calendars, May 14 will start the next Paleo Challenge. It will be 45 days of FUN, so don't miss it! Details will follow, but what matters now is that you get it on your calendar, because amazing things happen when we make a commitment! Also, please be aware…

2012 04 23

Virtuosity

By: Beth Rypins 0

There has been much hubub in the gym lately about who was and who was not "really Rx'd" on the benchmark wods, and I'd like to make a few comments on it. First, as a coach, and I think the other coaches would agree, I cannot see every rep that…

2012 04 22

Dynamic Deads

By: Beth Rypins 0

Deadlift: Using approximately 65% of your 1rm, perform 12 reps of 2 on the :45 Sprints: 15x40s on the :30

2012 04 19

Sunday, 2-4PM Celebrate with us! Cleans With a Little Rest

By: Beth Rypins 0

This Sunday April 22 we are celebrating the Coach of the Year with the Courage Center, and we invite you to join us. On the agenda is food, live music, yummy drinks, celebration, a short wod, ponies for kids to ride out back, civic and official acknowledgement of the…

2012 04 18

Press and Thrusters

By: Beth Rypins 0

Press: using 85% of 1RM, perform 3x5 AMRAP 15mins: Run 800m (Or Row 1K) 12 Thrusters (95/65) 15 Burpees

2012 04 17

OHS and Muscle Ups

By: Beth Rypins 0

-Overhead Squats: 5-5-5-5-5 -Muscle Up Work -As time allows: Ab work of athletes choice

2012 04 16

Filthy 50

By: Beth Rypins 0

Looking forward to seeing everyone in the gym Monday for the Filthy 50. This WOD always makes me think of one of the first videos of CrossFit I ever saw. I remember watching the Filthy 50 and thinking "This couldn't be that hard, there's barely any weight involved" Yeah, right! …

2012 04 15

Push Presses

By: Beth Rypins 0

Push Press: Find 3rm As many rounds as possible in 8:00 of: 7 Push Presses, 115/75 pounds 9 Unbroken Toes-to-bar 12 Unbroken KB Swings, 2 pood/1.5 pood *5 burpee penalty on-the-spot each time an athlete breaks a set of T2B or KB swings.

2012 04 12