Wine Country CrossFit | Workouts

We welcome Tami and Werner's new baby Avery Mostert into our lives! She weighs in a 5 pounds 3 oz! -Beth \====================================================================== Thursday's WOD: Pausing Front Squats - 5,5,5,5,5 *Standard front squat, but sit in the bottom position for a count of 3 *Focus on best possible position (chest…

2012 09 05

Lunch Classes & Mr. Joshua

By: Beth Rypins 0

Lunch Classes will start next Monday, September 10, so please tell your friends! They will start promptly at 12.10, and finish at 12.55. An abbreviated version, this 45 minute class is certain to tone and strengthen both mind and body. Don't forget your towel if you need the shower…

2012 09 04

Kettlebells

By: Beth Rypins 0

Tuesday's WOD: Kettlebell work of coaches choice 800m Run 100 Kettlebell snatches (53/35) *Break up snatches as needed/desired, but must be 50 per arm total.

2012 09 03

Happy Labor Day!

By: Beth Rypins 0

As a reminder, we will be closed Monday in honor of Labor day. Enjoy your rest day, get out and barbeque a big hunk of Paleo goodness! -Ryan

2012 09 01

Is This You? Press, Push Press, Push Jerk

By: Beth Rypins 0

=========================================================== Friday's WOD Press 1,1,1,1, Push Press 3,3,3,3 Push Jerk 5,5,5,5 Drop your weight no more than 10% between movements

2012 08 30

Cleans & Jump Rope & Save the Date!

By: Beth Rypins 0

September 15, 1.30-2.30 PM we will have the coolest sprint clinic you have ever attended with visiting Coach Johnno Lazetich. Former Kansas State football player with many accolades to his name, Coach Lax will deliver a one hour clinic on how to use physics to build speed and explosiveness. We'll…

2012 08 29

Posers, & Are you Injury Prone?

By: Beth Rypins 0

We've been posting recently about over training, and I hear from the peanut gallery that many of you see yourselves reflected in those recent posts. Here is another one, complements of Eric Javar, on how to avoid injury with CrossFit. Here's the caveat: If you do what we suggest, at…

2012 08 28

Press and AMRAP

By: Beth Rypins 0

=========================================== Friday's WOD: Press - Find 5rm AMRAP 8 Mins 7 Push Press using your press weight 7 Wall Ball (20/14) 7 Slam Ball (50/25)

2012 08 23

Snatches

By: Beth Rypins 0

================================ Thursday's WOD: Hang squat snatches - work on complete opening of the hips and speed under the bar - remember the snatch drops from last week. - Find 1rm Every minute on the minute for 12 minutes: 2 Power snatches 10 Double Unders

2012 08 22

Push Pull

By: Beth Rypins 0

=============================== Wednesday's WOD: 5x max effort HSPU alternated with 5x max effort strict pull ups (if you have more than 10 strict pull ups, make these strict chest to bar) 10 rounds Sprint to telephone pole 8 KB Swings (70/44) rest :30 between rounds

2012 08 21

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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