Wine Country CrossFit | Workouts

Hydration, Recovery, Speed Deadlifts & Metcon

It needs to be addressed. Nutritional Recovery, including HYDRATION is crucial to your fitness endeavors. Drink Water. TONS of it. Think at least .5oz water per lb. of body weight. Get the right recovery protocol for after your workouts in place--we need sugar (just about the ONLY time sugar is appropriate…

2015 01 22

Kettlebell Skills and 1st Lurong WOD

By: Beth Rypins 0

To all of you who are participating in the Lurong Paleo Challenge, the time is NOW to get busy. We will do the first WOD today, which is the first bench mark. Come on in and get 'er done! And in the meantime it's time to take those measurements and…

2015 01 21

Clean & Jerk Complex with Fun Metcon

By: Beth Rypins 0

Did you sign up for the Open? Or how about just skipping the sign up and just doing the workouts for grins and giggles to support those around you who did sign up. In any event, it's time to start thinking about getting prepared for the onslaught. Here are some great resources…

2015 01 20

Getting Mobile & Gymnastics

By: Beth Rypins 0

Did Nancy wear you out yesterday? Looking forward to some more overhead position work today?--get on this crucial prep work STAT. Gymnastics require everything in your body is mobile and functional. Remember, Mobility work is NOT a warm up, you can come in early and get some work done, stay…

2015 01 19

Open Team Training, Metcon Focus, Overhead Squats & Nancy

By: Beth Rypins 0

Every Thursday at 5Pm we have Open Team Training. This one hour class is coached by Richie Perez, and is a GREAT opportunity to work on those weaknesses. If it for those that want to take on The Open, and also for those that just want to move and improve.…

2015 01 18

Green Soup & Snatch – 1 Rep Max

By: Beth Rypins 0

[caption id="attachment_7884" align="alignright" width="70"] Get Healthy with Green Soup![/caption] Flu Season is really in full swing right now. How about fortifying yourself with a very easy and wonderful soup to get you through another weekend of getting after it? Anna Thomas is a vegetarian cookbook author and seeing as how…

2015 01 15

CrossFit Humor, 1 Rep Max Front Squat

By: Beth Rypins 0

========================================= Thursday's WOD Front Squat - Find 1 Rep Max Alternating EMOM for 12:00 Even: 12 6? Target Burpees Odd: 15 Wall Balls 20/14#

2015 01 14

Front Squat – 1 Rep Max

By: Beth Rypins 0

Thursday's WOD Full Squat Clean - Find Your 1 Rep Max 10:00 AMRAP of: 30 second hand stand hold 30 Splits Jumps (each jump = 1 rep) 30 KBS 24/16kg

2015 01 14

Let's Get Paleo on Jan 19, Clean – 1 Rep Max

By: Beth Rypins 0

It's time to sign up for the Lurong Paleo Challenge. It starts on Monday January 19, and is both fun and effective. Sign up here, and get ready for five weeks of fun. Gauranteed: You will feel better than you have in a LONG time! Be sure to sign…

2015 01 13

Bar Gymnastics and EMOM

By: Beth Rypins 0

Tuesday's WOD Bar Gymnastics- Beginner - Strict Pull-ups and Parallette Dips - 3 sets of 10 reps each, alternate Intermediate - Assisted bar muscle-ups (band, jumping, negative) - work skill Advanced - Bar muscle-ups (kipping or strict) WOD - 15 Minute EMOM 5 Ring Dips (sub with parallettes or…

2015 01 12

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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