Wine Country CrossFit | Kettlebell Skills & KB WOD

Tuesday's WOD Kettlebells Skills: snatch, clean and jerk, Turkish Get ups, KB tricks! WOD 5 rounds for time of: Kettlebell Swing, 53/36 lbs, 1 min Plank Hold, 1 min Athlete must achieve 30 reps/minute or do 10 burpees for every missed rep. Cash out: 100 KB snatches for time (53/35)…

2014 04 21

Foundations Training & Jackie!

By: Beth Rypins 0

Come on in for the 30 minute 4PM Foundations Training class and improve your Jackie time. The Foudation class lengthens, strenghtens and stabilizes. The short focus on technique will show up in ALL your CrossFit movements. ============================================= Monday's WOD "Jackie" Row 1Km 50 Thrusters (45/35) 30 Pull Ups…

2014 04 20

Jerks

By: Beth Rypins 0

Friday's WOD Work the Jerk! 5 x 5 building up to a heavy set Focus on landing foot position and finding stability under the bar WOD AMRAP 12 minutes 5 push press (use heaviest Jerk weight) 10 pistols (alternating legs) 15 double unders

2014 04 17

Ring Gymnastics

By: Beth Rypins 0

Thursday's WOD Work your ring goat! Spend time getting familiar and comfortable with what scares or intimidates you - upside-down, dips, pull-ups, levers, skin-the-cat, muscle-up (strict and kipping) For QUALITY 4 ROUNDS: 10 Strict Ring Rows 20 Hollow Rocks 10 Strict Dips

2014 04 16

Paleo in a Nutshell & Strength Day

By: Beth Rypins 1 Comment

If you joined the Paleo Challenge then Congrats to you. Enjoy this funny video! If you are on the fence about getting involved, then enjoy this funny video! [youtube]http://youtu.be/uCFZoqmKf5M[/youtube] ======================================================================= Wednesday's WOD High Bar Back Squat – Work up to 75-85% of your 1 RM*, then perform 5…

2014 04 15

Paleo Challenge Starts Tonight & Sarah's Memorial WOD

By: Beth Rypins 0

Paleo Challenge Kick Off Meeting is Tonight at 7.30! I know we all have our fears and anxieties and concerns about how much bread we eat and why we simply can't do this. But we know that CrossFit and Paleo work, and together they work miracles. Still on the fence?…

2014 04 14

Strength Day

By: Beth Rypins 0

Tuesday's WOD High Bar Back Squat - Work up to 75-85% of your 1 RM*, then perform 5 sets of 5 reps at that weight - rest 1 minute between sets Shoulder Press - Work up to 75-85% of your 1 RM*, then perform 5 sets of 5 reps at…

2014 04 14

Welcome Cheyenne, Paleo Challenge, Isabel

By: Beth Rypins 0

We have so much to report, and at the top of the list is the birth of Cheyenne Rene Mostert. She was born at 8.05AM on 4/11/14, and weighs in at 7 pounds and 9 ounces. She is 19 inches long, and we understand that she is absolutely…

2014 04 13

Inov8 Success, Bring a Bag, Snatch Practice

By: Beth Rypins 0

Wednesday afternoon was Inov8 day. The shoe reps and Athletic Feat set up shop with shoes to demo and shoes to purchase at a discount. They have a great new Oly lifting shoe that is super stable, and also comfortable enough to do wods with box jumps and double unders. They…

2014 04 10

Date Correction, Snatch Grip Deadlift & Helena

By: Beth Rypins 0

[caption id="attachment_6720" align="alignright" width="120"] Date Correction, Snatch Grip Deadlift & Helena[/caption] I erred in yesterday's blog about the Baby Shower WOD. The True Date is this Sunday, April 13, and the time is 10AM. It has nothing to do with May. Oops..... All are welcome, including both genders and all…

2014 04 09

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A TRAINING EXPERIENCE LIKE NO OTHER

TRY Wine Country CrossFit FREE!

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A TRAINING EXPERIENCE LIKE NO OTHER

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