2017 06 08
June Member Of The Month When Daniel started with us his knees caved in on his squat, his hips were crazy stiff and chef life was getting the better of him. Fast forward almost three years and his transformation is notable. He works hard daily and gets plenty mobility in…
2017 06 06
Special Boxing Guest – Thursday 6.30AM Class
Special Boxing Guest - Thursday 6.30AM Class We are honored to have Brandon Trejo join us in Don's Beginner Boxing Class on Thursday morning at 6.30AM. Brandon has a lot of boxing experience. He completed almost 100 amateur fights before turning pro. He has also traveled the globe fighting on the US…
2017 06 05
Coach's Tip: Elbows Up When you catch that clean you want to keep those elbows high. When you execute that thruster, keep 'em up! In that front squat we want them pointing to the other side of the room. Elbows up requires shoulder flexibility. If you are one of the…
2017 05 31
Monday Meal Prep – Bulletproof Coffee
Monday Meal Prep - Bulletproof Coffee: I can’t live without my BulletProof Coffee (BP) in the morning-its what gets me up and going! I have heard people say they gave it a try but didn't like it, but I think that its all in the method …if you don’t mix…
2017 05 28
Murph On Monday! Don't miss out. We will have ONE class at 10AM on Monday, Memorial Day. In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. "Murph" For time: 1 mile Run 100 Pull-ups 200 Push-ups 300 Squats 1 mile Run…
2017 05 25
Tough Mudder Team: Tough Mudder is coming to the Sonoma Raceway October 14 and 15. Our very own Daniel Gomez Sanchez is organizing a Wine Country CrossFit Team. Prices go UP on May 25th, so the time is NOW to get on board. Call or text Daniel directly to get…
2017 05 22
Coach’s Tip: Remember To Breathe!
Coach's Tip: Remember To Breathe! It's so fundamental. We can't live without it. But how often do we hold our breath when we should have that oxygen coursing through our veins? I used to hold my breath in big rapids, and it made me even more scared and my paddling…
2017 05 17
Build That Summer Body NOW: The time is now! CrossFit and clean eating are the magic combo for lasting change in the body. The time is RIPE to get started by joining the Whole Life Challenge. It starts this Saturday, May 20. Join the Wine Country CrossFit Team HERE. The Whole…
2017 05 16
Bod Pod Body Composition Testing
Bod Pod Body Composition Testing: Body Composition Testing is on Tuesday May 23rd at the gym. Sign up sheet is in the gym. If you are away and need to sign up from remote please send a text to 707-337-9441 to indicate your ideal testing time. Appointments are on the…
2017 05 15