Wine Country CrossFit | Lurong Final Week & Helen

We are in the home stretch on the 8 week nation-wide Lurong Paleo Challenge! Wednesday and Friday of this week we will revisit the final two benchmark wods. I have noticed a LOT of change among the Challenge participants, and look forward to sharing some REAL numbers on the blog.…

2014 11 02

Halloween & Olympic Lifting Day

By: Beth Rypins 0

Feel Free to Wear Your Halloween Costume to class on Friday! We welcome you in costume! And, please note that on Friday afternoon there will only be a 4.30 class, and the 5.30 class will be cancelled. Trick or Treat! ========================================== Friday's WOD 3 Position Clean…

2014 10 30

Agility Work & Lurong WOD #1 – Benchmark

By: Beth Rypins 0

Thursday's WOD Agility WORK Lurong Paleo Challenge WOD 1 13 Minute AMRAP: 10 minutes of work time with 3 minutes of built in rest time. The athlete's score is the total number of reps completed. 4 Minutes of Max Calorie Row 1 Minute Rest 3 Minutes of Chest to…

2014 10 29

Culture of Cleanliness, Halloween Schedule, Barbell Club, Front Squats & Split Jerks

By: Beth Rypins 0

[caption id="attachment_7646" align="alignright" width="300"] Clean it up![/caption] In our effort to keep things clean and tidy, and our box free of bacteria and infection, we ask you to use these Clorox wipes on your equipment after every use! Cleanliness is Godliness, so please help us to be holy and use…

2014 10 28

Deadlifts

By: Beth Rypins 0

Tuesday's WOD [caption id="attachment_6075" align="alignleft" width="300"] We're going to deadlift bars today, but anything heavy will work![/caption] Deadlift find your 5 rep max Lower you bar to 70% of your above max and complete the following: 4 rounds 10 Deadlifts…

2014 10 27

Save The Date – Beat Brain Cancer Day & Cindy

By: Beth Rypins 0

November 14th is Beat Brain Cancer Day at Wine Country CrossFit. Close members of our community are personally affected by this aggressive form of cancer, and we encourage you to come to the 5.30PM class on November 14th. This class will be open to ALL, so bring your family and…

2014 10 26

Cindy!

By: Beth Rypins 0

[caption id="attachment_7609" align="alignleft" width="300"] Mastering the Butterfly leads to more rounds![/caption] Monday's WOD AMRAP 20 mins: 5 pull Ups 10 Push Ups 15 Air squats Compare to: 7/28/14 3/31/14 10/28/13 7/22/13 2/25/13 10/22/12 6/18/12 1/9/12 8/29/11 4/25/11 Cash Out: 2 minute shoulder…

2014 10 26

Kettlebells & Lurong WOD

By: Beth Rypins 0

For those among us who are participants in the Lurong Paleo Challenge, the nation-wide 8 week experiment in eating clean, this is the last wod before we revisit the benchmarks. I believe we will see a LOT of improvement in participants in terms of performance, and the rest of us…

2014 10 23

Oly Day

By: Beth Rypins 0

Thursday's WOD Snatch work. 1RM Use the extensive focus we have had on the clean over the last 6 weeks to see where you are with your snatch. Today find your 1 Rep Max. WOD 3 Rounds for time Run to Lincoln 30 Double unders 20 KB Swing 53/35lbs Cash…

2014 10 22

Barbell Club Tonight, Don's Fight, Front Squats & Press

By: Beth Rypins 0

Come to the gym at 6PM to work on your barbell skills with Jose and gang. [caption id="attachment_7598" align="alignleft" width="300"] Aaron at the club![/caption] ======================= Don Mohammed trains with Coach Gabe on Tuesday and Thursday mornings, and sometimes joins in class…

2014 10 21

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