Wine Country CrossFit | Challenges

Tonight at 5.30 Coach Hilary will lead a pow wow on how to best navigate the Whole Life Challenge. She will do this on both Monday the 27th and Friday May 1st, both at 5.30. Sign up here for the WLC, and be sure to join the WCCF team. The 8…

2015 04 26

Split Jerk

By: Beth Rypins 4 Comments

Check this out. At around :35 the clean and jerk is shown. The winner goes into a split jerk. When that weight starts to get heavy, you better believe you want to start dropping under that bar in a split stance. Svetlana Podobedova (KAZ) Wins 75kg Weightlifting Gold - London…

2015 04 21

Spring Fling, Cookie Monsters, Whole Life Challenge & CrossFit Total

By: Beth Rypins 0

Coach Kris, the Aerial Coaches and I attended the Parks and Rec Spring Fling on Saturday morning. We set up our Obstacle Course where lots of kids competed with themselves and each other for the best time on the leader board. Xanthia and Hylah both did stunning Aerial demonstrations while the…

2015 04 19

Pausing Back Squats & EMOM-Supplements

By: Beth Rypins 0

Are you using supplements in your diet such as protein powders, fish oil, vitamin D, etc.? There's a lot of information out there on how-what-why you should or should not take dietary supplements. In case you are taking them, however, I've come across a handy reference guide that ranks the different brands…

2015 04 16

Day of Crisis, Spring Fling, Open Gym, Hang Power Snatch

By: Beth Rypins 0

[embed]https://vimeo.com/122035067[/embed] Day of Crisis is happening on May 2nd in Vallejo. More than an obstacle course, Solano County Fairgrounds is ground zero for the ultimate test of your smarts, senses, and agility by simulating the first harrowing minutes of a raging flood, forest fire, infectious outbreak, and ultimate flight-instinct with…

2015 04 08

Pausing Back Squats Rinse, Repeat

By: Beth Rypins 0

A little help from your friends is sometimes all you need... Gym Egypt | Facebook We're really digging in here with this back squat work. Hopefully you've made some gains (not a ton, though-- you'll have plenty of opportunity to push the big weight around soon--I promise!), and have learned…

2015 04 07

Fun Gymnastics Then Run!

By: Beth Rypins 0

Getting you ready and inspired for the upcoming gymnastics seminar. Your key is going to be in that hollow rock work. I highly encourage you to NOT slack off on that. If you are doing the seminar it will be your secret ninja weapon in finding great gains in all…

2015 04 06

Ted & Diane

By: Beth Rypins 0

I could be announcing an engagement or some sort of a union with a title like that..... But in fact Ted Talks come to Napa, and Benchmarks resume this week. =================================== The compelling and engaging Ted Talks come to Napa on Sunday April 12. Conveniently situated on the day after…

2015 04 05

Press & Sprint Work Pick Your Poison

By: Beth Rypins 0

Back to strict Press work today. We're in the middle of linear progression with this movement. Remember what that is? Don't wiggle around on this. The strict press trains the anterior deltoid, lateral deltoid and posterior deltoid relatively evenly, which helps maintain proper muscular balance. But you won't reap those benefits unless…

2015 03 31

Pausing Back Squats and a Chipper

By: Beth Rypins 0

If you didn't get a chance to come in Friday and do the regular WOD, I have created another great opportunity for you today to work on Pausing Back Squats! What I talked about last week holds true for today so if you didn't get to read Friday's blog, click…

2015 03 24

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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