Wine Country CrossFit | Workouts

Are pistols the golden unicorn of your fitness toolbox? Candlesticks are an excellent pose skill to work on in your quest to find this elusive skill. On another note, I hope you are all rallying through this flu season. Please respect your body and get lots of rest, stay hydrated and…

2015 02 05

Why The CrossFit Open, Back Squats & Helena

By: Beth Rypins 0

The CrossFit Open season is upon us. It will start on February 26th, and run for the next five weeks. For the first time ever there will be a scaled option offered to the mere mortals among us. We invite you to sign up here. Be sure to register under…

2015 02 04

Snatch Grip Deadlift & KB Met Con

By: Beth Rypins 0

Think about your hips today. Are they really flexible? For both a snatch grip deadlift and kettlebell swings (along with snatches and a lesser extent the TGU's) you will need to remember how important your hip strength and flexibility are for a successful completion of this workout. Of course there…

2015 02 03

Bar Gymnastics & 30 Min AMRAP

By: Beth Rypins 0

Are you ready for the Zombie Apocalypse? Do not shrug off the importance of lifting your body weight off the ground with just your arms and no other support. You never know when you might have to scale a wall. Get those little bitty muscle group firing and take the opportunity…

2015 02 02

Fight Gone Bad-Benchmark

By: Beth Rypins 0

Fight Gone Bad was designed to match the time and domain of a UFC fight, while EXCEEDING its metabolic demands. Meaning, whatever the demands were in a UFC fight, F.G.B. exceeds them in terms of force (heavier), distance (longer ranges of motion), and time (work faster). In the workout, you…

2015 02 01

Back Squats and Perfect Weather

By: Beth Rypins 0

After this week of Olympic lifting, Overhead and Squat work it would be nice to shake out the lactic acid and remain active this weekend. And while the rest of the country is gutting it out and clearing the path to get to the car, we are headed for another…

2015 01 29

Introducing…. Dates to Save, Snatch Complex

By: Beth Rypins 0

[caption id="attachment_7970" align="alignleft" width="180"] Richy Perez[/caption] We are excited to announce that Richy Perez and Hilary Wendel are now [caption id="attachment_7964" align="alignright" width="211"] Hilary Wendel[/caption] officially Wine Country CrossFit coaches! Richy teaches the Open Team Training on Thursday nights at 5PM. That's tonight, by the way! Hilary…

2015 01 28

Press Complex & Russian KB Work

By: Beth Rypins 0

The next 2 days are going to really help you get better at your Olympic lifting. You have to promise to look at these complexes--both the press complex today and the snatch complex tomorrow-- as skill building exercises and not a test of strength! You MUST be mindful of where…

2015 01 27

Agility Work–Duck and Weave

By: Beth Rypins 0

"Outside of sport specific training, agility training may be the primary determining factor to predict success in a sport." Tuesday's WOD I defer to the coach to develop their own agility drills for this skill work. A lot of the stuff Kris does with the kids is great for…

2015 01 26

Sarah – Benchmark Workouts

By: Beth Rypins 0

Monday's WOD Sarah 50 – 40 – 30 – 20 – 10 Cleans (95lb / 65lb) Pull ups Wall Balls (20lb / 14lb) 30 minute time cap. Remember when you started at Wine Country CrossFit and we talked about Metabolic Pathways? The first two, Phosphagen and Glycolitic, are the…

2015 01 25

A TRAINING EXPERIENCE LIKE NO OTHER

TRY Wine Country CrossFit FREE!

New To CrossFit

Experienced CrossFitter

Workouts

Blog Search

Blog Search

Blog

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