Wine Country CrossFit | Workouts

Napa native finds strength through CrossFit training Meet Mayda! Napa native Mayda Barajas came to CrossFit training after several years of cheerleading and dancing. “Out of high school I went to a traditional gym, spent two or three years at Synergy and had normal goals, using the cardio equipment, but…

2015 05 13

Front Squats for Form

By: Beth Rypins 0

To get the maximum effect out of each exercise while you're training, you must use strict and correct form. Many people in their quest for heavier weights slowly let their form go. Unfortunately, sometimes in CrossFit, and mostly because we are all just so enthusiastic to get out there and get…

2015 05 12

Pulling & Whole Life Challenge WOD

By: Beth Rypins 0

Tuesday's WOD Pulling Practice Weighted Supinated Pull-ups 2-2-2-2-2 As heavy as you can go. There are many different ways we use pulling strength in our workouts. We do ring pulls, we do bent over rows, we do sumo deadlift high pulls. We do pull-ups. Lots and lots of variations of…

2015 05 11

Friday Night Lights Was Cool! Isabel

By: Beth Rypins 0

On Friday at 6.30PM we hosted our first Friday Night Lights. We had our own CrossFitters and athletes who dropped in from nearby gyms for Fran-wich. This team workout consisted of Fran, Grace, Diane and Fran. We offered an RX approach to the WODS, an Intermediate and Scaled Version. Aaron…

2015 05 10

Power Clean and Split Jerk 1RM

By: Beth Rypins 0

Last week we talked a bit about why we establish a 1 RM and the standard numbers we should be shooting for across various lifts. Because the Clean & Jerk are separate components of those standards it's difficult to say you need to be shooting for "x" number. The Clean &…

2015 05 07

Push Press & Push Jerk Complex

By: Beth Rypins 0

Friday Night Lights is this week! Sign up now to attend our first in-house competition. Please arrive at 6PM to warm up and we will start the first heats at 6.30. This week it will be a Team WOD, and the movements we are rumored to see are Thrusters, Pull-ups, Cleans,…

2015 05 06

Kettlebells 1 RM work

By: Beth Rypins 0

Your kettlebells 1 RM work for today is a vital link to superior strength and balance. Single arm kettlebell work is a way of training that relies on full-body exercises where the weight is held only on one side of the body. Offset loading with upper and lower body exercises…

2015 05 05

Sumo Deadlift then 15 min AMRAP

By: Beth Rypins 0

"The definition of a sumo deadlift is a deadlift where the feet are on the outside, and the hands are on the inside. Typically a taller lifter will have a wider stance to make up for their longer limbs, while a shorter lifter will choose a narrower stance. If you have…

2015 05 04

Exciting Stuff This Week & WLC Benchmark WOD

By: Beth Rypins 0

Exciting Stuff-- Monday night at 5.40PM we invite you to attend our New Gymnastcs Class. Dedicate 45 minutes to your strength and skill base with this class taught by Coach Kris. Designed as a supplement to the 4.30 or 6.30 class, there is no WOD included. But you are guaranteed…

2015 05 03

HSPU & Partner Gone Bad

By: Beth Rypins 0

Love me some partner work. It's so motivating to get into the workout with maybe somebody new, or your ol' tried and true training partner. If this is your first time doing a partner workout you might have a little anxiety. What if I can't keep up? What if I…

2015 04 30

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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