Wine Country CrossFit | Shoulders to Overhead, or Jackie

We know that many of you missed Jackie on Monday due to Earthquake Havoc, so you may complete it today. Or, you may do the following. Whatever you choose, hug your loved ones and count your blessings! -Beth ========================================== Jackie OR 6 Rounds for time 5 Shoulder to…

2014 08 25

Erica, What's Next, Jackie

By: Beth Rypins 0

[caption id="attachment_7298" align="alignright" width="300"] Erica during cancer treatment[/caption] We saw tremendous gains and improvement in form during the recent Squat Program, and the progress witnessed throughout the gym is very impressive. We saw 1RM changes, and general confidence shifts under the bar. But I want to do a particular shout…

2014 08 24

Try Aerials? Cleans

By: Beth Rypins 0

Friday's WOD Do those flying silks in the East Wing look intriqueing to you? For an extra $25 a month you can take part in the Aerial programs. The intro programs are on Tuesday nights, and we encourage you to give it a go. With this discount you can't…

2014 08 21

Vinyasa and Vino, Kettle Bells

By: Beth Rypins 0

Hey folks, tonight is the Yoga event put on by Lulu Lemon that is a fundraiser for Napa Emergency Women's Services. It is held at the Black Stallion Wineryat 4089 Silverado Trail, and starts at 6.30PM. They will have Yoga, Music, Inspiration, Wine and Food! Buy your ticket at the…

2014 08 20

Foundation Training, More Squats!

By: Beth Rypins 0

We no longer have Emilie, but we still have Foundations Training Classes! Join us at 4PM on Mondays and Wednesdays to build the heat, strength, stability and flexibility to ROCK in CrossFit. The small investment of your time will pay BIG dividends! ========================== [caption id="attachment_7277" align="alignright" width="168"] Some…

2014 08 19

Guest Coach Jose at 4.30 Class & Gymastics

By: Beth Rypins 0

[caption id="attachment_7271" align="alignright" width="199"] Jose doing gymnastics![/caption] Jose Espinal leads the Level II classes on Wednesday night, and we are lucky to have him coaching a level I class on Tuesday at 4.30. He loves gymnastics. He loves lifting. He loves life! Please join him at 4.30 if your schedule…

2014 08 18

Find Your New 1 Rep Max Front Squat

By: Beth Rypins 0

Today is the day to put it all together, and see where the last nine weeks of work have taken us. Please remember that the quality of your 1 rep max is directly related to the quality of your warm up. Remember to include lots of volume when the bar…

2014 08 17

Monday is 1RM Front Squat Retest, Today is Deload

By: Beth Rypins 0

In place of Benchmark Monday next week we will retest the 1 Rep Max Front Squat, and we are excited to see the results! It's been very impressive to watch so many of you progress dramatically during the last 9 week squat program. Thanks for the inspiration! Today is the…

2014 08 14

Front Desk & Presses

By: Beth Rypins 0

Hey Good People, [caption id="attachment_7210" align="alignright" width="300"] Please check in![/caption] We need EVERYONE who comes in here to workout to sign in on Front Desk. If you haven't yet "claimed" your profile then please do so here. If you have claimed your profile, but are still showing up as…

2014 08 13

Emilie's Last Day, Squats – Deload Day #1 (Week #9)

By: Beth Rypins 0

[caption id="attachment_7260" align="alignleft" width="168"] Emilie Rocks![/caption] Emilie has been rocking the Foundations Training Class on Mondays and Wednesdays at 4PM all spring and summer. She is now soooo swamped with all the exciting happenings in her life such that she is moving on! We will miss her, and…

2014 08 12

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