Wine Country CrossFit

I've been compiling links that I have sent to myself in my inbox over the last couple of weeks. Here's the best of the best to keep you busy at work this week: First, here's Justin from 70'sBig.com (one of my favorite tongue in cheek, yet informative blogs) talking about…

2011 08 14

Double WOD Day

By: Beth Rypins 0

WOD #1 AMRAP 5 mins: 10 Burpees 10 Wall Balls (20/14) Rest until entire class is recovered. Then: WOD #2 21-15-9 KB Swings (70/44) Slam Ball (35/25) Compare to 3/10/11

2011 08 11

Vince Parga – Rookie of the Year, Cleans & On the Minute

By: Beth Rypins 1 Comment

If you come to the mid morning classes you’ve probably met Vince Parga. He’s the compact, sturdy guy with the dark hair that doesn’t talk a lot. He’s a firefighter in Benicia, and a happy father of three in Napa. He recently completed his one year probation in the department,…

2011 08 10

49er Cheerleaders & Strength Day

By: Beth Rypins 0

Hey folks, remember Myka, the bad ass CrossFitter who is now a Gold Rush 49er Cheerleader? Well next Sunday August 14th you can see her strut her stuff, and all the football players at Candlestick Park. Best part: It's FREE cuz it's family day! Don’t miss the ultimate season…

2011 08 08

A Bit of Running Badassness (yup it's a word, trust me)

By: Beth Rypins 0

By now, quite a few of you have met one of our new CrossFitters Rick Baraff. Before coming to WCCF, Rick had a pretty awesome history of adventure racing and other insane long distance events. On top of that, professionally, he has some mad camera skills (what a combo!). Check…

2011 08 07

CrossFitter in the Making

By: Beth Rypins 4 Comments

Check out Avelyn doinga bit of CrossFitting at home with her mom Lorraine. You all may know Lorraine if you have ever come to a mid morning class. She's the one you can always find on the rings working on her muscle ups. She's also the one who you have…

2011 08 04

Rings and Drags

By: Beth Rypins 0

Ring work of coaches choice 6 Rounds: Max reps Pull Ups Buddy Drag from corner to telephone pole (Walk back into the gym for rest period)

2011 08 03

Strength Day

By: Beth Rypins 0

Back Squat - Find 3RM Floor Press - Find 1 RM, then reduce weight to 85% and complete 5 reps As time allows: bent over rows 8-8-8

2011 08 02

Happy Birthday and Welcome Back Raquel

By: Beth Rypins 1 Comment

Howdy folks, I was out on a river trip last week on a 4 day family vacation. I had a great time, and am happy to be back for more hard work and good eating. Sometimes food on river trips isn't all that Paleo, which is why it is sometimes…

2011 08 01

A New Benchmark

By: Beth Rypins 0

This week marks a new benchmark to our list of benchmark Mondays. Everyone please welcome "Fight Gone Bad": In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. We've used this in…

2011 07 31

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