Wine Country CrossFit | Bottlerock Meet-Up & Sunday Open Gym

Attending Bottlerock? If so then meet us between 5.15 and 5.45PM at the JCB Wine Tent for a picture and a few laughs. Wear your WCCF shirt and your drink is on Beth! =================================== Sunday Open Gym hosted by Eric Javar. 9.30-11.00. Enjoy the weekend!

2015 05 29

3 Position Snatch & EMOM

By: Beth Rypins 0

Today, with this 3-position snatch, we are really going to get our technique down solid. When working from the top down--think about proper position in the pull at the hang position, think about how to properly shrug your body right into the overhead squat, think about moving the knees out…

2015 05 28

Plenty to Report Plus Pulling & Bear Complex

By: Beth Rypins 0

Zachy's Show Memorial Day Murph in our gym was a success with plenty of suffering and PR's. But the biggest shout out goes to Zachy Zurowski who is 11 years old and in 5th grade. He is wearing the bright blue shirt on the right side of the picture. He…

2015 05 27

Cleans & Clean Met Con

By: Beth Rypins 0

Are you interested in geeking out on some technical lifting information? I feel like since you are going for your 1RM on the Squat Clean today it might be fun to have a little perspective about your Power and Olympic lifting ratios. My WHAT you ask? That's right, there is…

2015 05 26

Squats & Hammer Gone Bad Redux

By: Beth Rypins 0

Did you catch the CrossFit California Regionals competition this weekend? Exciting stuff, with the team competition and the individuals laying it all out there--it is very inspiring (and pretty humbling) to see these athletes accomplish what they did this past weekend. Speaking of this past weekend and specifically Monday--if you happened to do…

2015 05 25

Murph on Memorial Day

By: Beth Rypins 0

Join us at 9AM on Memorial Day for a slog through Murph! Coach Shana will be on hand to encourage you to keep going. Enjoy the holiday with family and friends. Murph 1 Mile Run 100 Pull ups 200 push ups 300 air squats 1 mile run

2015 05 23

Stones & Berries, Holiday Schedule, Deadlifts & DUs

By: Beth Rypins 0

Stones & Berries SUMMER IS COMING!!!!! I've said it before and I'll likely say it again soon :). Being in California is the best and I would argue that the best of the best time of year in California ahead of everyone else in the country is RIGHT NOW. It's all…

2015 05 21

Get Mobile, Xfit Games Tix, My Story & Power Snatch

By: Beth Rypins 0

Mobility Seminar It's time to sign up for the Mobility WOD Seminar on June 7th! This is YOUR OPPORTUNITY to figure out how to get in those tight spots and create a supple life for yourself. It's a REALLY good investment of your time and $. Sign up here. …

2015 05 20

A Hidden Treasure

By: Beth Rypins 0

We've discussed the pausing squat and the effectiveness of linear progression over the past couple of weeks so I'm going to give you a break on that today. Instead, there's a little nugget I've hidden in the WOD (one could think of it as hidden treasure)--the Prowler Push. It's been…

2015 05 19

Kettlebell Snatch & Met Con

By: Beth Rypins 0

If you’ve already mastered the swing, and you've been doing the kettlebell clean work and kettlebell press work over the past few weeks, the mechanics for the snatch are already in place. The snatch is a full explosion of hip strength combined with deep bracing in the core to drive a…

2015 05 18

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A TRAINING EXPERIENCE LIKE NO OTHER

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