Wine Country CrossFit | 3 Position Cleans, Push Jerk, Running

Wednesday's WOD 3 position Clean, 10x1. PAUSE AT EACH POSITION as long as needed. Level Load Across All 10 Sets (Don't Increase Weight across sets). Use Maximum Effective Rep Weight (As much weight as you can manage with PERFECT technique). Target an increase each week of 2kg/5lbs. NO more…

2014 09 09

Upcoming Throw-Down, Power Cleans

By: Beth Rypins 0

There is this cool looking Throw-down on the horizon that is internet based and is good for all level of athletes. It's called Wod Throwdown, and you can find out more about it here. The date is Oct 15. Let us know if you want to be a part of…

2014 09 08

6 Week Clean Cycle, Nasty Girls

By: Beth Rypins 0

This week we will kick off a 6 week cycle that focuses on the clean. We will work all aspects of the clean, and often the jerk. The work is based on your 1 Rep Max Clean, which we established last week. If you missed that, then come on in…

2014 09 07

Deadlift – 1 Rep Max

By: Beth Rypins 0

Thursday's WOD Deadlift Find 1 Rep Max WOD Walking lunges - 5 x 20 steps @ 50% 1RM FS (do with partner, “I go, you go”) While partner lunges other partner does Russian Twist with KB, As Heavy as Possible 10 minute EMOM 5 Pull ups 5 Box jump…

2014 09 03

Nat Geo Goes Paleo, Push Press – 1 Rep Max

By: Beth Rypins 0

[caption id="" align="alignright" width="140"] Nat Geo Goes Paleo![/caption] In my life as an adventurer the National Geographic yellow magazine held special allure. If they covered one of our adventures, or even ventured into an area of our interest, we knew our legitimacy was established. My Adventure life is far behind…

2014 09 02

What To Expect in September, Cleans – 1 Rep Max

By: Beth Rypins 0

September benchmark schedule it as follows: [caption id="attachment_7318" align="alignright" width="300"] Hilary Goes Olympic[/caption] 9.8 - Nasty Girls 9.15 - Fran 9.22 - CrossFit Total 9.29 - Kelly ======================================= This week we will test the 1 Rep Max in the Clean, Push Press and Deadlift. Friday is the day…

2014 09 01

Cortese Strength Training & Labor Day WOD

By: Beth Rypins 0

Hey CrossFitters, we now welcome John Cortese, his staff and athletes to the West Wing of our gym. Their gym suffered structural damage in the earthquake, and we are delighted that we have space to share with them. You will see them early in the mornings, and intermittently in the…

2014 08 31

Labor Day Schedule, 1 Rep Max Back Squat

By: Beth Rypins 0

Labor Day is on Monday September 1st, and in honor of this occasion we will host one 9AM group class. We look forward to laboring with you! =========================== For those adversely affected by the earthquake The Fuller Brush Company is donating truck loads of free cleaning products at Rabobank.…

2014 08 28

Split Jerks

By: Beth Rypins 0

Our hearts go out to all in our Napa community whose lives have been upset, unsettled, messed with, disturbed, turned upside down and trampled upon by the earthquake. -Beth ================================================== [caption id="attachment_7306" align="alignleft" width="300"] Let's Emulate Werner[/caption] Thursday's WOD …

2014 08 27

Local Eden Granola, 1 minute Tests

By: Beth Rypins 0

We now have Local Eden granola in groovy little grab and go bags. They are $3.50 each, fresh and yummy! To learn more about it read this. -Beth =========================================== Wednesday's WOD Complete the following tests: Max Pull-ups in 1 minute Max Box Jumps in 1 minute…

2014 08 26

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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

TRY Wine Country CrossFit FREE!

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