Wine Country CrossFit

Party with us Tonight, Shoe Shop this Weekend

We host The Open tonight! If you are a competitor please arrive by 6PM to handle your own warm up. If you are here for the fun, to cheer on and add support, then please arrive by 6.30PM We will kick off the heats as close to 6.30 as possible.…

2015 02 27

Back Squats & Butt Blaster WOD

By: Beth Rypins 0

Do you remember this crazy a*$ machine? It was literally called the Butt Blaster. I can't find any "functional" use for this movement but you better believe today's WOD will really set your buns on fire! Last week, I went on and on about sugar and taking a break from…

2015 02 26

Open Logistics, Gymanstics Seminar Sign-up, Kettlebell Hell

By: Beth Rypins 0

The Open is upon us, and the first WOD will be released on Thursday at 5PM. If you haven't signed up yet you can do so here. We host The Open every Friday night at 6.30PM so please try to make that work in your busy life. If you simply…

2015 02 25

The Press Complex and A Couplet

By: Beth Rypins 0

An excellent read from "Old School" CrossFit Journal dated 2003, The Press Complex: "This progression offers the opportunity to acquire some essential motor recruitment patterns found in sport and life (functionality) while greatly improving strength in the “power zone” and upper body. In terms of power zone and functional recruitment patterns, the…

2015 02 24

Pulling, Pushing and Gymnastics!

By: Beth Rypins 0

Ah, another Golden Unicorn sighting. Muscle ups. "The muscle-up is a rare beast – an upper-body exercise that requires both pulling and pushing power and phenomenal core strength to boot. Those unfamiliar with the move say it's just a pull-up combined with a dip, but a muscle-up is much more…

2015 02 23

The Open on the Horizon, Lurong WOD

By: Beth Rypins 0

The CrossFit Open is on the horizon. I know we are a bunch of last minute Nellies, but it really is time to get on the ball and register for this fun event. Not sure it's for you? Let me tell you WHY IT IS FOR YOU! By participaing in The…

2015 02 22

Snatch Complex and Recovery

By: Beth Rypins 0

The snatch is probably the most complicated and technically difficult lift to accomplish for most people. It requires a thorough knowledge of your own limits and lots and lots of drilling and practice in all of the components of the lift before actually doing the entire lift on its own.…

2015 02 19

By: Beth Rypins 0

We have so many exciting things on the horizon and we invite you to participate in all of them! Olymping lifting seminar THIS SATURDAY. 11.15AM. Sign up here. The CrossFit Open starts on February 26th. Sign up here. Save a spot on your calendar for the Gymnastics Seminar we will…

2015 02 18

Back Squats plus TBR 2012

By: Beth Rypins 0

[caption id="" align="alignnone" width="407"] Arnold Schwarzenegger[/caption] Continuing on in our quest for back squat proficiency--every week you should be building on the things you find lacking in your squat work, removing those deficiencies, and then knocking the next fault out of the way. Do you have a good set…

2015 02 17

Gymnastics and Prowler WOD

By: Beth Rypins 0

Our gymnastics and prowler work today are going to test all of the systems in your body. The gymnastics work will focus on our upper body strength and balance, the prowler work will focus on the lower body muscle groups. Both will require you are mindful about the area between…

2015 02 16

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