Wine Country CrossFit | Blog

Wine Country CrossFit - CrossFit Level 1Warm-upWUWOD: Warm-up (No Measure)Warm up WOD 15 min time cap 400m run then: Annie 50-40-30-20-10 Double unders Sit upsMetconTRACK: Metcon (Time)2 rounds: 400m run Rest 90 seconds 200m run Rest 60 seconds 100m run Rest 30 secondsWOD1: Metcon (Time)For time 50 cal row 40…

2016 04 29

ME day is my favorite…

By: Beth Rypins 0

Wine Country CrossFit - CrossFit Level 1Max Effort WorkME1: Max effort thrusters (AMRAP - Reps)3 attempts at max effort thrusters 95/65MetconWOD1: Metcon (Time)3 rounds 2x down and back sled push at 1.5xbody weight (rx+ 2x body weight) 30 situps (rx+ 20 GHD)OvertimeMax Effort WorkME2: 200 double unders (Time)200 doible unders…

2016 04 28

Snatch pulls and other fun

By: Beth Rypins 0

Wine Country CrossFit - CrossFit Level 1WeightliftingWL1: Snatch Pull (6x2)Pause just below knee for 3 count. Not touch and go. Should be 110% or snatch or greater. Score is highest weight achieved.MetconWOD1: Metcon (Time)5 RFT 15 ring dips 30 double unders 15 cal row Rest 1/2 of time it takes…

2016 04 27

It's only Tuesday

By: Beth Rypins 0

Wine Country CrossFit - CrossFit Level 1 Weightlifting Clean and Jerk (1x1) 10-15 mins to find new 1RM Metcon WOD1: Metcon (AMRAP - Reps) 4 RFT 3 clean and jerk at 90% 12 TTB :30 rest each round followed immediately by 1 min ME clean and jerk at 90% 1…

2016 04 26

Community Health Top Priority

By: Beth Rypins 0

Important Community Health Announcement Our community health is priority number one at WCCF. Members with allergies in conjunction with floors flooded with dog hair have colluded, and we now request that you tie your dog to the railing outside the gym on the loading dock. We have water bowls for…

2016 04 24

See The Games Live, Schedule Of Fun

By: Beth Rypins 0

See the Games Live Do you want to see the CrossFit Games live? Well now is the time to plan: As a CrossFit Affiliate in good standing we get early access to CrossFit Games tickets, and our gym has a few that are not yet spoken for--yes, YOU can go see…

2016 04 17

The Open's Over, Let's Prep for the Next

By: Beth Rypins 0

Prep for the Next Open in 2017 Congratulations to everyone who participated and completed the 2016 Open! We had so much fun watching all of you bust your butts every week, push your limitations, and achieve your goals. A huge thank you to all the supporters who showed up to…

2016 04 10

Reebok Affiliate Page Is Live

By: Beth Rypins 0

Reebok Affiliate Page We are excited to announce that our Reebok page is live, which means you can shop right here! Did you see those cool shoes with the American flag, or the rad surfer shorts? They are also right here! And did you see the new banner…

2016 04 03

Wodify Is Here & So Are Body-Scans!

By: Beth Rypins 0

Wodify is Here! We actually have a high tech WOD tracking system in the gym, and This Time It's For Real! Wodify is here. You may have noticed the lovely TV screen we now have up. You might have thought it was just so we could see The Open Announcements…

2016 03 27

16.4….In the rearview

By: Beth Rypins 0

Tough 16.4 in the rearview 16.4 proved to be a test of pace, mental stamina, and sheer determination. Once again, our athletes showed us what CrossFit's all about through their encouragement of fellow athletes and their ability to face difficulty head on. Here are a few shots of the 9…

2016 03 20

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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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