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# Wine Country CrossFit

CrossFit in Napa

## Sitemaps

- [XML Sitemap](https://winecountrycrossfit.com/sitemap.xml): Contains all public & indexable URLs for this website.

## Posts

- [Labor Day - What It Really Means](https://winecountrycrossfit.com/labor-day-what-it-really-means/) - Labor Day - What It Really Means Most of us think of Labor Day as a three-day weekend. In fact it is more than that! Labor Day, the first Monday in September, is a creation of the labor movement and is dedicated to the social and economic achievements of American workers. It constitutes a yearly national tribute
- [Press Progression & Push/Pull WOD](https://winecountrycrossfit.com/press-progression-pushpull-wod/) - "Learning the progression of lifts that moves from the shoulder press, to the push press, to the push jerk has long been a staple of the CrossFit regimen. This progression offers the opportunity to acquire some essential motor recruitment patterns found in sport and life (functionality) while greatly improving strength in the “power zone” and
- [Sumo Dead Lift & EMOM](https://winecountrycrossfit.com/sumo-dead-lift-emom/) - Can you guess what is on the menu today? That's right, all things Sumo! Why Sumo stance? the below all excerpted from www.startingstrogman.com and written by Kalle Beck: "Increased glute/hip strength: The point where the bar will move off the ground is primarily determined by individual leverages, and more quad activation will result in MORE hamstring
- [Coach Scott Turns 50 & The Miracle Of Mushrooms](https://winecountrycrossfit.com/coach-scott-turns-50-the-miracle-of-mushrooms/) - Coach Scott Turns 50 & The Miracle Of Mushrooms: Our very own Coach Scott Holliday is hitting the half century mark! Not only is he a fun and inspiring coach, but he is a model of tenacity when it comes to training and mobility. Coach Scott, we applaud you! Join us on Saturday, April 29 at
- [CrossFit & Medicine](https://winecountrycrossfit.com/crossfit-medicine/) - CrossFit is amassing an army of doctors trying to disrupt health care CEO Greg Glassman believes his program could end chronic disease — and he wants doctors to help him. By Julia Belluz@juliaoftorontojulia.belluz@voxmedia.com Dec 13, 2018, 8:50am EST SHARE After 12 years of practicing family medicine in Wellesley, Massachusetts, Ronda Rockett was losing faith in her ability to help
- [Recovery & Exercise](https://winecountrycrossfit.com/recovery-exercise/) - Recovery & Exercise
- [January 8, 2021 Update](https://winecountrycrossfit.com/gym-is-open/) - Gym Is Open!
- [Macronutrients Explained + Special Offer](https://winecountrycrossfit.com/macronutrients-explained-special-offer/) - Macronutrients Explained + Special Offer
- [WCCF Supplement Spotlight: Grass-Fed Collagen Peptides](https://winecountrycrossfit.com/wccf-supplement-spotlight-grass-fed-collagen-peptides/) - Now at Wine Country CrossFit, we have our own supplement line. We will be spotlighting each item so you have a better understanding of the benefits of each. Our first product is the Grass-Fed Collagen Peptides. Collagen has been a hot item in the supplement world and for good reason. Collagen has multiple benefits and
- [The Healing Power of Eating Well](https://winecountrycrossfit.com/the-healing-power-of-eating-well/) - While most of us are familiar with the health benefits of following a nutritious diet, it’s easy to forget that consuming nutrient-rich foods like salmon, leafy greens, and certain herbs and spices can also boost our brainpower. According to the Cleveland Clinic, nutritious foods like omega-3 fish, whole grains, nuts, olives, berries, dark chocolate, and
- [Coffee vs. a Pre-Workout: Which Should You Choose?](https://winecountrycrossfit.com/coffee-vs-a-pre-workout-which-should-you-choose/) - It happens a few months into most folks' workout journey. They've been hitting the gym regularly. After making it through the grinder of the first few weeks, suddenly, things began to get a bit easier. Then – the cursed plateau! And whether that plateau really was of the intermediate variety or came after years of
- [Online Competitions starting tomorrow. Sign Up Now!](https://winecountrycrossfit.com/online-competitions-starting-tomorrow-sign-up-now/) - The CrossFit Community is stepping up to keep local affiliates doors open and help those in need during this time of uncertainty. There has been some confusion as there are actually 2 separate competitions starting tomorrow, 4/3/2020. CrossFit HQ has organized a competition called, "Support Your Box". This competition is one workout per week for
- [CrossFit Community Giving Back (Code Enclosed)](https://winecountrycrossfit.com/crossfit-community-giving-back-code-enclosed/) - We are in the midst of a very interesting time where all of our routines have been put on hold and we have been forced to stop where we are, slow down and rethink our priorities. For me, a strong awareness of the importance of community has come to the forefront. We all lead such
- [Voting Day Choices](https://winecountrycrossfit.com/voting-day-choices/) - Voting Day Choices
- [7 AM Class starting Mar. 9](https://winecountrycrossfit.com/7-am-class-starting-mar-9/) - We will be doing a one month trial of a 7 am class. We will be moving our 8 am class to 7 am on Tuesday and Thursday starting on March 9th. If this class works better for you, please make sure to come at this time over the next month so we can determine
- [Refer a Friend Program](https://winecountrycrossfit.com/refer-a-friend-program/) - Got a friend who wants to transform their life and body and have a blast doing it? Refer them to Wine Country CrossFit, and we’ll reward you both! Just give us your friend’s name and email address, and we’ll send them an offer for $75 off their first month of training. When they become
- [Tis The Season...](https://winecountrycrossfit.com/tis-the-season-2/) - Vote
- [Mark Your Calendars for Hike Day - April 5th](https://winecountrycrossfit.com/mark-your-calendars-for-hike-day-april-5th/) - On April 5th, we will be having a special Wine Country CrossFit hike led by our own Lena Pollastro. Come find out what your WOD partner does outside of WCCF. Lena has over 20 years of experience in community-based land conservation, volunteer program management and environmental education through both domestic and abroad programs. She supervises
- [The Healing Powers of Eating Well](https://winecountrycrossfit.com/the-healing-powers-of-eating-well/) - How a Healthy Diet Boosts Your Physical and Mental Health While most of us are familiar with the health benefits of following a nutritious diet, it’s easy to forget that consuming nutrient-rich foods like salmon, leafy greens, and certain herbs and spices can also boost our brainpower. According to the Cleveland Clinic, nutritious foods like
- [Double Under Clinic](https://winecountrycrossfit.com/double-under-clinic/) - Do you see double under on the workout for the day and think to yourself, "Maybe, Ill just rest today." Are you exhausted from doing "Struggle-Unders and tired of explaining those whip marks to friends, family or coworkers?! We've got you covered. Double Unders are a movement that you can count on seeing in our
- [Sticking with Your Goals](https://winecountrycrossfit.com/sticking-with-your-goals/) - Goals can be hard. When we put too much pressure on ourselves to achieve a certain thing, it can almost have the opposite effect. This infographic describes how unsuccessful most people are at achieving their New Years resolutions, but this can be applicable to any goals we set without approaching it consciously and realistically. Several
- [We Brunched!](https://winecountrycrossfit.com/we-brunched/) - Vision Board Brunch Recap! This past Sunday, the women of Wine Country CrossFit gathered to craft and create our vision boards to put our future goals into visible form. Coach Hilary hosted us for a beautiful brunch and Coach Beth led us in an activity to brainstorm what we want to see for the short
- [Hormone, Gut & Thyroid Health Recipe Class](https://winecountrycrossfit.com/hormone-gut-thyroid-health-recipe-class/) - Hormone, Gut & Thyroid Recipe Class
- [Electrolytes: Why they Matter](https://winecountrycrossfit.com/electrolytes-why-they-matter/) - We have all seen the sports drink commercials that have engrained in our minds the importance of hydration. The athlete cooling their sweating forehead with the dripping of condensation on the cold bottle. We get the picture from this scene that if I sweat a lot, I need a sports drink. But why? Sports drinks
- [Vision Board Brunch](https://winecountrycrossfit.com/vision-board-brunch/) - On February 2nd, we will have a gathering for the ladies of our gym community to come together to share a fun potluck brunch and use our creativity to put all of our intentions for the next year and decade in visual form. A vision board is a great tool that we can use to
- [Napa Women's Circle](https://winecountrycrossfit.com/napa-womens-circle/) - As a woman owned business, we like to stay in the loop regarding what is happening in our community for and by other women. We are excited to share with you the Napa Women’s Circle. The Napa Women’s Circle is a group of women that gather twice a month to create a safe and supportive
- [Weightlifting for the Brain: Age and Alzheimers](https://winecountrycrossfit.com/weightlifting-for-the-brain-age-and-alzheimers/) - When it comes to our health over time, we know that keeping the body moving to stay strong is important. If we stop moving, our muscles and joints get weak and stiff as we age. But how do we keep our brain strong? How do we remedy forgetfulness or a slowing down of mental accuity?
- [11th Anniversary Party: Success!](https://winecountrycrossfit.com/11th-anniversary-party-success/) - 11 years is a long time in the CrossFit world. When we "opened our doors" in a backyard on Massa Drive many years ago CrossFit was a foreign concept. Its journey from a grass roots movement to a house hold name speaks volumes about the efficacy of functional fitness. CrossFit is not a passing fad.
- [20/20 Vision](https://winecountrycrossfit.com/20-20-vision/) - The start of a new decade is a perfect time to look at where we want to be not only over the next year but also the next 10 years. It's easy to continue to drift along on auto-pilot just focusing on the day to day front burner issues of life; but we have an
- [One Rep Max Schedule](https://winecountrycrossfit.com/one-rep-max-schedule/) - Week 1 of 2020 is coming to a close. This is the perfect time to take a look at where we are now, so we can see where we want to go. As we grow and progress in our fitness, its important that we keep track of our progress and set intentional goals of
- [Find Your Lost Items](https://winecountrycrossfit.com/find-your-lost-items/) - We are cleaning house! It's a New Year and a New Decade. As such, it's time to remove the old to make way for the new. On Wednesday of this week, January 8th, ALL of the Lost & Found items will be carted off. Please look through the pile on top of the cubbies to
- [11th Anniversary Party: Sign Up Today!](https://winecountrycrossfit.com/11th-anniversary-party-sign-up-today/) - Dont forget to mark your calendars and sign up for the 11th anniversary party coming up on Saturday, 1/11! We will be having a CrossFit and BootCamp/TRX friendly work out at 9am, an Argentinian BBQ Feast starting at 10:30 and at 11:11, we will be toasting to 11 years of fitness and family at Wine
- [What are you Making Happen in 2020?](https://winecountrycrossfit.com/what-are-you-making-happen-in-2020/) - Now that the festivities are over and we are back to our regular day to day schedule, it is easy to fall back into routine. In our last post we talked about making a list of things from 2019 and the 2010s as a whole that taught us something or that we were grateful for.
- [Rock The New Year](https://winecountrycrossfit.com/rock-the-new-year/) - Rock The New Year
- [Last Days Of The Decade](https://winecountrycrossfit.com/last-days-of-the-decade/) - As of Wednesday we are officially into the Roaring 20's. What are you doing to take stock of not only the last year, but all that you accomplished in the last decade? Often the eve of the New Year is full of our intentions and resolutions. But it's only by taking the time to acknowledge
- [Simple Steps To Improving Your Health As You Age](https://winecountrycrossfit.com/simple-steps-to-improving-your-health-as-you-age/) - Simple Steps To Improving Your Health As You Age
- [New Year's Schedule](https://winecountrycrossfit.com/new-years-schedule/) - New Year's Schedule
- [Merry Christmas](https://winecountrycrossfit.com/merry-christmas-4/) - Merry Christmas
- [CBD Recovery](https://winecountrycrossfit.com/cbd-recovery/) - CBD Recovery
- [Holiday Hours](https://winecountrycrossfit.com/holiday-hours/) - Holiday Hours
- [WCCF 11th Anniversary](https://winecountrycrossfit.com/wccf-11th-anniversary/) - WCCF 11th Anniversary
- [Winter Hydration](https://winecountrycrossfit.com/winter-hydration/)
- [Improve Your Sleep Routine](https://winecountrycrossfit.com/improve-your-sleep-routine/) - Improve Your Sleep Routine
- [Krampade Is Back!](https://winecountrycrossfit.com/krampade-is-back/) - Krampade Is Back!
- [To My WCCF Family](https://winecountrycrossfit.com/to-my-wccf-family/) - To My WCCF Family
- [Rucking?](https://winecountrycrossfit.com/rucking/) - You may have seen the social media posts and flyers up around the gym for the “ruck” event last weekend and wondered what it was all about. I am here to report my experience at the event. A “ruck” is a military style event where a weighted pack or backpack is worn during a hike.
- [Cool Stocking Stuffer](https://winecountrycrossfit.com/cool-stocking-stuffer/) - Cool Stocking Stuffer
- [Tis The Season...](https://winecountrycrossfit.com/tis-the-season/) - Tis The Season...
- [Santa's Boot Camp & Holiday Party](https://winecountrycrossfit.com/santas-boot-camp-holiday-party/) - Santa's Boot Camp & Holiday Party
- [Holiday Gift Drive](https://winecountrycrossfit.com/holiday-gift-drive/) - This year we are doing an unwrapped toy drive for kids who are 0 to five years old. Your generosity benefits the Napa County Therapeutic Child Care Center- a Child Start partner program. They work with at-risk families who have children ages 0-3. Risk is determined by reviewing ACES (the Adverse childhood experiences survey). Then,
- [Consistency During the Holidays](https://winecountrycrossfit.com/consistency-during-the-holidays/) - Consistency. As we are currently fully immersed in the holiday season, we are seeing our schedules fill up with party plans, shopping “To Do”s and travel arrangements. On top of these factors, the colder and wetter weather is upon us making consistency to our gym routine even more of a challenge. If we can remain
- [A Lolly Pop Moment](https://winecountrycrossfit.com/a-lolly-pop-moment/) - A Lolly Pop Moment
- [Holiday Dinner Party](https://winecountrycrossfit.com/holiday-dinner-party/) - Holiday Dinner Party
- [Black Friday Special](https://winecountrycrossfit.com/black-friday-special/) - Black Friday Special
- [Shelley's Thanksgiving Strategies](https://winecountrycrossfit.com/shelleys-thanksgiving-strategies/) - Shelley's Thanksgiving Strategies
- [Pure Inspiration](https://winecountrycrossfit.com/pure-inspiration/) - 82 Year old woman defends herself from a burglar who broke into her apartment.
- [Plan Now For Thanksgiving](https://winecountrycrossfit.com/plan-now-for-thanksgiving/) - Plan Now For Thanksgiving
- [Macronutrients: There Are Five!](https://winecountrycrossfit.com/macronutrients-there-are-five/) - Macronutrients: There Are Five!
- [Lunch & Learn: Success!](https://winecountrycrossfit.com/lunch-learn-success/) - Lunch & Learn: Success!
- [Eat Your Veggies!](https://winecountrycrossfit.com/eat-your-veggies/) - Eat Your Veggies!
- [Programming Update](https://winecountrycrossfit.com/programming-update/) - Programming Update
- [Keeping Fit Through Personal Training Programs](https://winecountrycrossfit.com/keeping-fit-through-personal-training-programs/) - Keeping Fit Through Personal Training Programs
- [The Open Is Complete!](https://winecountrycrossfit.com/the-open-is-complete/) - The Open Is Complete!
- [Armistice Day – Remember The Vets](https://winecountrycrossfit.com/armistice-day-remember-the-vets-3/) - Armistice Day – Remember The Vets
- [Saladmaster Lunch & Learn](https://winecountrycrossfit.com/saladmaster-lunch-learn/) - Saladmaster Lunch & Learn
- [20.5 Theme & Veterans Day](https://winecountrycrossfit.com/20-5-theme-veterans-day/) - 20.5 Theme & Veterans Day
- [20.4 In The Can. 20.5 Around The Corner](https://winecountrycrossfit.com/20-4-in-the-can-20-5-around-the-corner/) - 20.4 In The Can. 20.5 Around The Corner
- [Sheet Pan Tandoori Chicken](https://winecountrycrossfit.com/sheet-pan-tandoori-chicken/) - Sheet Pan Tandoori Chicken
- [20.4 Is Here!](https://winecountrycrossfit.com/20-4-is-here/) - 20.4 Is Here!
- [Saturday Change Of Schedule](https://winecountrycrossfit.com/saturday-change-of-schedule/) - Saturday Change Of Schedule
- [Krampade](https://winecountrycrossfit.com/krampade/) - Krampade
- [20.3 - In The Can!](https://winecountrycrossfit.com/20-3-in-the-can/) - 20.3 - In The Can!
- [Welcome Erin Whittle!](https://winecountrycrossfit.com/welcome-erin-whittle/) - Welcome Erin Whittle!
- [Halloween Party - Friday Night Lights!](https://winecountrycrossfit.com/halloween-party-friday-night-lights/) - Halloween Party - Friday Night Lights!
- [Protect Those Hands With Callus Maintenance](https://winecountrycrossfit.com/protect-those-hands-with-callus-maintenance/) - Protect Those Hands With Callus Maintenance
- [Welcome Lyndsey!](https://winecountrycrossfit.com/welcome-lyndsey/) - Welcome Lyndsey!
- [It's Core Credit Time](https://winecountrycrossfit.com/its-core-credit-time/) - It's Core Credit Time
- [20.2](https://winecountrycrossfit.com/20-2/) - This is what we are doing all day on Friday! Many scaled versions available. Get it done in class on Friday morning, or wear orange and attend Friday Night Lights starting at 4.30PM. No Bullies. Just Badasses! Complete as many rounds as possible in 20 minutes of: 4 dumbbell thrusters 6 toes-to-bars 24
- [No Bullies. Just Badasses](https://winecountrycrossfit.com/no-bullies-just-badasses/) - October is the month to end bullying. You can do you part to support this effort by wearing orange this week . That's right. Orange! Show off your orange at Friday Nite Lights! Wear something orange, even if it's your underwear. Don't have any orange in your closet? Don't stress. We've got an orange ribbon
- [4 Ways to Boost Sleep Habits And Mental Health](https://winecountrycrossfit.com/4-ways-to-boost-sleep-habits-and-mental-health/) - 4 Ways to Boost Sleep Habits And Mental Health
- [New Equipment Location In The Gym](https://winecountrycrossfit.com/new-equipment-location-in-the-gym/) - New Equipment Location
- [Be Sure To Submit Your Score!](https://winecountrycrossfit.com/be-sure-to-submit-your-score/) - Submit Your Score!
- [20.1 - The First Open WOD](https://winecountrycrossfit.com/20-1-the-first-open-wod/) - 20.1 - The First Open WOD
- [The Open Is Upon Us](https://winecountrycrossfit.com/the-open-is-upon-us/) - Sign up for The Open and get this cool shirt from Wine Country CrossFit! Five workouts spread over five weeks. You will learn. You will grow. Your athleticism will be stretched. You win through participation. 5PM on Thursdays: The WOD is announced. Come to the gym to see the announcement. Hang around to get clear
- [Sign Up For The Open](https://winecountrycrossfit.com/sign-up-for-the-open-2/) - Sign Up For The Open!
- [Recovery Tools](https://winecountrycrossfit.com/recovery-tools/) - Recovery Tools
- [“She Fell Sara, I Can’t Get Her Up!”](https://winecountrycrossfit.com/she-fell-sara-i-cant-get-her-up/) - “She Fell Sara, I Can’t Get Her Up!”
- [Five Foods That Cause Inflammation](https://winecountrycrossfit.com/five-foods-that-cause-inflammation/) - Five Foods That Cause Inflammation
- [New Barbell Club](https://winecountrycrossfit.com/new-barbell-club/) - New Barbell Club
- [Mind over Matter: How To Overcome Workout Laziness](https://winecountrycrossfit.com/mind-over-matter-how-to-overcome-workout-laziness/) - Mind over Matter: How To Overcome Workout Laziness
- [It's Open Season Again!](https://winecountrycrossfit.com/its-open-season-again/) - It's Open Season Again!
- [Zero Cancer Run - In One Week!](https://winecountrycrossfit.com/zero-cancer-run-in-one-week/) - Zero Cancer Run - In One Week!
- [Deload Week](https://winecountrycrossfit.com/deload-week/) - Deload Week
- [Labor Day Fun!](https://winecountrycrossfit.com/labor-day-fun-2/) - Labor Day Fun!
- [Erika Edmonson Loves Paleo & CrossFit](https://winecountrycrossfit.com/erika-edmonson-loves-paleo-crossfit/) - Erika Edmonson Loves Paleo & CrossFit
- [One Rep Max Week](https://winecountrycrossfit.com/one-rep-max-week/) - One Rep Max Week
- [WCCF Is Hiring!](https://winecountrycrossfit.com/wccf-is-hiring-2/) - WCCF Is Hiring!
- [Pregnancy and CrossFit](https://winecountrycrossfit.com/pregnancy-and-crossfit-2/) - Pregnancy and CrossFit
- [WCCF Is The Place To Train!](https://winecountrycrossfit.com/wccf-is-the-place-to-train/) - WCCF Is The Place To Train!
- [It's Time To Pull](https://winecountrycrossfit.com/its-time-to-pull/) - It's Time To Work On Pulling
- [Coach’s Tip – Keep A Flat Back](https://winecountrycrossfit.com/coachs-tip-keep-a-flat-back-2/) - Coach’s Tip – Keep A Flat Back
- [5 MISCONCEPTIONS ABOUT CROSSFIT](https://winecountrycrossfit.com/5-misconceptions-about-crossfit/) - Written by Tricia Moore CrossFit came onto the fitness scene back in the early 2000s, and it has emerged as one of America’s fastest-growing sports, and has proven to be a successful training methodology for everyday people, regardless of age and training background. To date, there are more than 13,000 CrossFit gyms operating worldwide, combined
- [Killer Hotel WOD](https://winecountrycrossfit.com/killer-hotel-wod/) - Killer Hotel WOD
- [Why Quality, Not Quantity, Builds Strength](https://winecountrycrossfit.com/why-quality-not-quantity-builds-strength/) - Why Quality, Not Quantity, Builds Strength
- [WCCF Internship Program](https://winecountrycrossfit.com/wccf-internship-program/) - WCCF Internship Program
- [A Good Week At WCCF](https://winecountrycrossfit.com/a-good-week-at-wccf/) - A Good Week At WCCF
- [Child Birth - An Athletic Event](https://winecountrycrossfit.com/child-birth-an-athletic-event/) - “From a physiological standpoint, giving birth is an athletic event. It requires strength, stamina, endurance, and mental fortitude. Crossfit training prepares you for this miraculous athletic event that is childbirth.” -Austin Komarek, D.C. Blossom Chiropractic, Napa, Ca. https://youtu.be/73ASMhxI4VY
- [Sleep - Let's Get More](https://winecountrycrossfit.com/sleep-lets-get-more/) - Sleep - Let's Get More
- [How Important is Sleep Anyway?](https://winecountrycrossfit.com/gymnastics-and-kettlebells-2/) - You know you're guilty of it. We all have been at one time or another. With all the best intentions set for a late night and an early morning, we somehow lose the faith and are asleep by 9:30 pm, and up again at 6:00 am, getting a shameful 8+ hours of quality sleep. Skunked
- [Is Gatorade A Good Choice?](https://winecountrycrossfit.com/is-gatorade-a-good-choice/) - Is Gatorade A Good Choice?
- [Coach’s Tip: Butt Back First](https://winecountrycrossfit.com/coachs-tip-butt-back-first-2/) - Coach’s Tip: Butt Back First
- [CrossFit As Childbirth Prep](https://winecountrycrossfit.com/crossfit-as-childbirth-prep/) - CrossFit As Childbirth Prep
- [Lost & Found](https://winecountrycrossfit.com/lost-found/) - Lost & Found
- [Effective Immediately](https://winecountrycrossfit.com/effective-immediately/) - Effective Immediately
- [CrossFit VS Endurance Training](https://winecountrycrossfit.com/crossfit-vs-endurance-training/) - CrossFit VS Endurance Training
- [Lemon Chicken Salad Sandwich](https://winecountrycrossfit.com/lemon-chicken-salad-sandwich/) - Lemon Chicken Salad Sandwich
- [CrossFit & Pregnancy](https://winecountrycrossfit.com/crossfit-pregnancy/) - CrossFit & Pregnancy
- [How to Accurately Track Your Macros While On Keto](https://winecountrycrossfit.com/how-to-accurately-track-your-macros-while-on-keto/) - Track Your Macros While On Keto
- [Nutrition Special Extended Through July 9th!](https://winecountrycrossfit.com/nutrition-special-extended-through-july-9th/) - Nutrition Special Extended Through July 9th!
- [July 4th Schedule](https://winecountrycrossfit.com/july-4th-schedule/) - July 4th Schedule
- [30 Day Social Media Contest](https://winecountrycrossfit.com/30-day-social-media-contest/) - 30 Day Social Media Contest
- [Midday CrossFit Classes](https://winecountrycrossfit.com/midday-crossfit-classes/) - Midday CrossFit Classes
- [Whiskersminster Dog Show](https://winecountrycrossfit.com/whiskersminster-dog-show/) - Whiskersminster Dog Show
- [Remember To Breathe](https://winecountrycrossfit.com/remember-to-breathe-2/) - It’s so fundamental. We can’t live without it. But how often do we hold our breath when we should have that oxygen coursing through our veins? I used to hold my breath in big rapids, and it made me even more scared and my paddling awkward and clumsy. Then I started singing in big rapids.
- [Why Mobility Matters](https://winecountrycrossfit.com/why-mobility-matters/) - Why Mobility Matters
- [Organic Fit Meal Tasting](https://winecountrycrossfit.com/organic-fit-meal-tasting/) - Organic Fit Meal Tasting
- [Resolution Check In](https://winecountrycrossfit.com/resolution-check-in-2/) - Resolution Check In
- [Summer CrossFit Kids Starts Next Week](https://winecountrycrossfit.com/summer-crossfit-kids-starts-next-week/) - Summer CrossFit Kids Starts Next Week
- [Welcome Back Coach Nick!](https://winecountrycrossfit.com/welcome-back-coach-nick/) - Welcome Back Coach Nick!
- [Crossover Symmetry](https://winecountrycrossfit.com/crossover-symmetry/) - Crossover Symmetry
- [CrossFit-TRX Mash Up!](https://winecountrycrossfit.com/crossfit-trx-mash-up/) - CrossFit-TRX Mash Up!
- [Retail Scene Update](https://winecountrycrossfit.com/retail-scene-update/) - Retail Scene Update
- [New Programming Starts June 1](https://winecountrycrossfit.com/new-programming-starts-june-1/) - New Programming Starts June 1
- [Is Coffee Bad?](https://winecountrycrossfit.com/is-coffee-bad-2/) - Is Coffee Bad?
- [Meal Prep Ninja Breakfast Cookies](https://winecountrycrossfit.com/meal-prep-ninja-breakfast-cookies/) - Meal Prep Ninja Breakfast Cookies
- [New WCCF Vending Machine](https://winecountrycrossfit.com/new-wccf-vending-machine/) - New WCCF Vending Machine
- [Plan Now For Memorial Day](https://winecountrycrossfit.com/plan-now-for-memorial-day/) - Plan Now For Memorial Day
- [Why We Keep Moving](https://winecountrycrossfit.com/why-we-keep-moving/) - Why We Keep Moving
- [CrossFit Kids Summer Program](https://winecountrycrossfit.com/crossfit-kids-summer-program/) - CrossFit Kids Summer Program
- [What Are You Doing For Your Mobility?](https://winecountrycrossfit.com/what-are-you-doing-for-your-mobility/) - What Are You Doing For Your Mobility?
- [More About Fats!](https://winecountrycrossfit.com/more-about-fats/) - More About Fats!
- [What About The Fats?](https://winecountrycrossfit.com/what-about-the-fats/) - What About The Fats?
- [Paddle On The Napa River](https://winecountrycrossfit.com/paddle-on-the-napa-river-2/) - Paddle On The Napa River
- [Handstands For Everyone - Next Week!](https://winecountrycrossfit.com/handstands-for-everyone-next-week/) - There are a few spots left in the Handstands For Everyone Workshop. When: May 10 Time: 5.30-7.30PM Cost: $75 Sign up: HERE Take-aways from this workshop include a clear pathway from your current overhead position to a strong and stable position. Learn Coach Aaron's effective steps to the perfect handstand! Handstands For Everyone is offered by Coach
- [Check Out The Teenagers!](https://winecountrycrossfit.com/check-out-the-teenagers/) - Check Out The Teenagers!
- [The Deal With Carbs](https://winecountrycrossfit.com/the-deal-with-carbs/) - The Deal With Carbs
- [Early Bird Pricing Ends Tuesday Nite!](https://winecountrycrossfit.com/early-bird-pricing-ends-tuesday-nite/) - Early Bird Pricing Ends Tuesday Nite!
- [New Child Play Area In Gym](https://winecountrycrossfit.com/new-child-play-area-in-gym/) - New Child Play Area In Gym
- [Organic Fresh Meals Delivered To WCCF](https://winecountrycrossfit.com/organic-fresh-meals-delivered-to-wccf/) - Organic Fresh Meals Delivered To WCCF
- [Why Is Protein Such A Big Deal?](https://winecountrycrossfit.com/why-is-protein-such-a-big-deal/) - Why Is Protein Such A Big Deal?
- [Stereo Fix On The Way](https://winecountrycrossfit.com/stereo-fix-on-the-way/) - Stereo Fix On The Way
- [No Open Gym On Easter Sunday](https://winecountrycrossfit.com/no-open-gym-on-easter-sunday/) - No Open Gym On Easter Sunday
- [We Want Your Shoes](https://winecountrycrossfit.com/we-want-your-shoes/) - We have a big shoe collection box on the gym, and it's crying out for your gently used athletic footwear! The beneficiary of our shoe collection project is Carlos Hagedorn's Legacy Youth Project. Do you see Carlos working out in the mornings in the gym? Be sure to give that guy a high five next
- [20% Off Best Protein Powder Ever](https://winecountrycrossfit.com/20-off-best-protein-powder-ever/) - 20% Off Best Protein Powder Ever
- [Why The Switch?](https://winecountrycrossfit.com/why-the-switch/) - Why The Switch?
- [Handstand For Everyone](https://winecountrycrossfit.com/handstand-for-everyone/) - Handstand For Everyone
- [New Midday Class](https://winecountrycrossfit.com/new-midday-class/) - New Midday Class
- [Revisit The 2019 Open Now](https://winecountrycrossfit.com/revisit-the-2019-open-now/) - Revisit The 2019 Open Now
- [Ideas for Activities Which Keep Your Health In Mind](https://winecountrycrossfit.com/ideas-for-activities-which-keep-your-health-in-mind/) - Are you planning to meet up with friends, or maybe heading out on a date, and looking for some inspiration for planning a day out which doesn’t just revolve around going for a meal and a few drinks? As a society, we have developed a culture which is very food-centered, from planning meals out to
- [Group Nutrition Challenge Is Here](https://winecountrycrossfit.com/group-nutrition-challenge-is-here/) - Group Nutrition Challenge Is Here
- [And The Winners Are......](https://winecountrycrossfit.com/and-the-winners-are/) - And The Winners Are......
- [Open Celebration - Friday Night!](https://winecountrycrossfit.com/open-celebration-friday-night/) - Open Celebration - Friday Night!
- [Stay Strong While On The Road](https://winecountrycrossfit.com/stay-strong-while-on-the-road/) - Stay Strong While On The Road
- [What Is Protein & Why Is It Important?](https://winecountrycrossfit.com/what-is-protein-why-is-it-important/) - Protein is one of the 2 essential macronutrients, which means your body needs it in a large amount in order to survive. It also means that your body can’t produce protein on its own, so you have to eat it in order to get it. Every cell in your body contains protein. You also use
- [3 Secrets CrossFit Athletes Need To Know About Hangovers](https://winecountrycrossfit.com/3-secrets-crossfit-athletes-need-to-know-about-hangovers/) - 3 Secrets Crossfit Athletes Need To Know About Hangovers
- [Handstands For Everyone](https://winecountrycrossfit.com/handstands-for-everyone/) - Handstands For Everyone
- [Let's Celebrate The Open!](https://winecountrycrossfit.com/lets-celebrate-the-open/) - Let's Celebrate The Open!
- [Coach Alyx Lives The Dream](https://winecountrycrossfit.com/coach-alyx-lives-the-dream/) - Coach Alyx Lives The Dream
- [House Macros & WCCF Unite](https://winecountrycrossfit.com/house-macros-wccf-unite/) - House Macros & WCCF Unite
- [19.5 Is Here!](https://winecountrycrossfit.com/19-5-is-here/) - 19.5 Is Here!
- [Danasabe Mohammed Fights Again](https://winecountrycrossfit.com/danasabe-mohammed-fights-again/) - Danasabe Mohammed Fights Again
- [The Race Is On!](https://winecountrycrossfit.com/the-race-is-on/) - The Race Is On!
- [Kids & Recovery Drinks](https://winecountrycrossfit.com/kids-recovery-drinks/) - Kids & Recovery Drinks
- [What About The Eating Part?](https://winecountrycrossfit.com/what-about-the-eating-part/) - For years here at Wine Country CrossFit we indulged in everything Paleo. We hosted in-house Paleo Challenges. We had Paleo Potlucks. We sold Paleo snacks and recovery foods. We saw enormous change in health and vitality for HEAPS of people. Now we are into counting macronutrients. Paleo is cool. We still love it. But we
- [19.4 Has Started!](https://winecountrycrossfit.com/19-4-has-started/) - 19.4 Has Started!
- [New Daytime CrossFit & Schedule Change](https://winecountrycrossfit.com/new-daytime-crossfit-schedule-change/) - New Daytime CrossFit & Schedule Change
- [New Sign-In Kiosk](https://winecountrycrossfit.com/new-sign-in-kiosk/) - New Sign-In Kiosk
- [Operation Hat Trick](https://winecountrycrossfit.com/operation-hat-trick/) - Operation Hat Trick
- [19.3 Is On The Board!](https://winecountrycrossfit.com/19-3-is-on-the-board/) - 19.3 Is On The Board!
- [Which Team Is Ahead???](https://winecountrycrossfit.com/which-team-is-ahead/) - Which Team Is Ahead???
- [WOD On The Go](https://winecountrycrossfit.com/wod-on-the-go/) - WOD On The Go
- [Six Tips For Healthy Eating Out](https://winecountrycrossfit.com/six-tips-for-healthy-eating-out/) - Six Tips For Healthy Eating Out
- [19.2 - In The Can!](https://winecountrycrossfit.com/19-2-in-the-can/) - 19.2 - In The Can!
- [Extra Points Can Be Yours](https://winecountrycrossfit.com/extra-points-can-be-yours/) - Extra Points Can Be Yours
- [The Open Is Happening!](https://winecountrycrossfit.com/the-open-is-happening/) - The Open Is Happening!
- [The OPEN Is Here](https://winecountrycrossfit.com/the-open-is-here/) - The OPEN Is Here
- [Be Judgemental!](https://winecountrycrossfit.com/be-judgemental/) - Be Judgemental!
- [Sign Up For The Open](https://winecountrycrossfit.com/sign-up-for-the-open/) - Sign Up For The Open
- [President's Day Schedule](https://winecountrycrossfit.com/presidents-day-schedule-3/) - President's Day Schedule
- [Healthy Lifestyle Solutions for Common Digestive Problems](https://winecountrycrossfit.com/healthy-lifestyle-solutions-for-common-digestive-problems/) - Healthy Lifestyle Solutions for Common Digestive Problems
- [Welcome Coach Corey](https://winecountrycrossfit.com/welcome-coach-corey/) - Welcome Coach Corey
- [WCCF Now Offers TRX Classes](https://winecountrycrossfit.com/wccf-now-offers-trx-classes/) - WCCF Now Offers TRX Classes
- [Master Your Handstand Walk](https://winecountrycrossfit.com/master-your-handstand-walk/) - Master Your Handstand Walk
- [Coach Hilary's Adventure](https://winecountrycrossfit.com/coach-hilarys-adventure/) - Coach Hilary's Adventure
- [Getting Healthy On A Budget](https://winecountrycrossfit.com/getting-healthy-on-a-budget/) - Getting Healthy On A Budget
- [10th Anniversary Lift-Off: Success!](https://winecountrycrossfit.com/10th-anniversary-lift-off-success/) - 10th Anniversary Lift-Off: Success!
- [Oh The Things We Will Do....](https://winecountrycrossfit.com/oh-the-things-we-will-do/) - Oh The Things We Will Do....
- [Food Is Health](https://winecountrycrossfit.com/food-is-health/) - "People are fed by the food industry, which pays no attention to health, and are treated by the health industry, which pays no attention to food." -- Wendell Berry
- [Travel WODs](https://winecountrycrossfit.com/travel-wods/) - We want you to stay fit even when you can't make it in the gym! Maybe it's travel that takes you away. Or perhaps the schedule is just too darn full to make it in! Try one of these on for size: 3 rounds : Run 1/2 mile 50 air squats 10 rounds : 10 push-ups 10
- [Clean Out Your Shoes!](https://winecountrycrossfit.com/clean-out-your-shoes/) - Clean Out Your Shoes!
- [I Love Avocado!](https://winecountrycrossfit.com/i-love-avocado/) - I Love Avocado!
- [Monday Meal Prep - Avocado Sweet Potato Toast](https://winecountrycrossfit.com/monday-meal-prep-avocado-sweet-potato-toast/) - Monday Meal Prep
- [Furloughed? Get Fit Here!](https://winecountrycrossfit.com/furloughed-get-fit-here/) - Furloughed? Get Fit Here!
- [Handstand Walk Clinic](https://winecountrycrossfit.com/handstand-walk-clinic/) - Handstand Walk Clinic
- [At Home & On The Go](https://winecountrycrossfit.com/at-home-on-the-go/) - At Home & On The Go
- [Vision Board Session](https://winecountrycrossfit.com/vision-board-session/) - Vision Board Session
- [Six Pack Abs](https://winecountrycrossfit.com/six-pack-abs/) - Six Pack Abs
- [Can’t Work Out? Here Are 5 Ways to Lose Weight Anyway](https://winecountrycrossfit.com/cant-work-out-here-are-5-ways-to-lose-weight-anyway/) - Can’t Work Out? Here Are 5 Ways to Lose Weight Anyway
- [10th Anniversary Lift Off](https://winecountrycrossfit.com/10th-anniversary-lift-off/) - 10th Anniversary Lift Off
- [Martin Luther King Day Schedule](https://winecountrycrossfit.com/martin-luther-king-day-schedule/) - Martin Luther King Day Schedule
- [FREE Calendula & Arnica](https://winecountrycrossfit.com/free-calendula-arnica/) - FREE Calendula & Arnica
- [How To Track Your Food](https://winecountrycrossfit.com/how-to-track-your-food/) - How To Track Your Food
- [Breaking The Nutrition Barrier](https://winecountrycrossfit.com/breaking-the-nutrition-barrier/) - Breaking The Nutrition Barrier
- [Best Boot Camp In Napa](https://winecountrycrossfit.com/best-boot-camp-in-napa/) - Best Boot Camp In Napa
- [Welcome Coach Nick!](https://winecountrycrossfit.com/welcome-coach-nick/) - Welcome Coach Nick!
- [Whole Body Health — Simplified!](https://winecountrycrossfit.com/whole-body-health-simplified/) - Whole Body Health — Simplified!
- [Resolution Check In](https://winecountrycrossfit.com/resolution-check-in/) - Resolution Check In
- [Let's Meal Prep](https://winecountrycrossfit.com/lets-meal-prep/) - Let's Meal Prep
- [Goodbye Coach Gabe!](https://winecountrycrossfit.com/goodbye-coach-gabe/) - Goodbye Coach Gabe!
- [Share The Love](https://winecountrycrossfit.com/share-the-love/) - Share The Love
- [It's Resolution Time](https://winecountrycrossfit.com/its-resolution-time/) - It's Resolution Time
- [Let's Recount 2018](https://winecountrycrossfit.com/lets-recount-2018/) - Let's Recount 2018
- [New Year's Holiday Gym Schedule](https://winecountrycrossfit.com/new-years-holiday-gym-schedule/) - New Year's Holiday Gym Schedule
- [Local CrossFit Event - Crush Games](https://winecountrycrossfit.com/local-crossfit-event-crush-games/) - Local CrossFit Event - Crush Games
- [Merry Christmas!](https://winecountrycrossfit.com/merry-christmas-3/) - Merry Christmas!
- [Last Minute Gift Idea - The Gift Of Health](https://winecountrycrossfit.com/last-minute-gift-idea-the-gift-of-health/) - Last Minute Gift Idea - The Gift Of Health
- [We Are Hiring!](https://winecountrycrossfit.com/we-are-hiring/) - We Are Hiring!
- [Holiday Schedule](https://winecountrycrossfit.com/holiday-schedule-3/) - Holiday Schedule
- [Mom Strong](https://winecountrycrossfit.com/mom-strong/) - We are excited to launch our Mom Strong Series in January. Starting January 14 we will offer this pregnancy and postpartum class on Mondays, Wednesdays and Fridays at 12 noon. Mom Strong is a class for women on their pregnancy and postpartum journey. Whether you’re a high level athlete or just looking to feel strong
- [How To Stay Healthy In Cold Season](https://winecountrycrossfit.com/how-to-stay-healthy-in-cold-season/) - We posted this article last month sometime, and it's even more pertinent today. This is the time of the year when people get sick. There is nothing worse than going down hard when you have greater things in store than resting under the covers! Read these tips and practice them daily: How to Beat the
- [Meet Andrew Brewer](https://winecountrycrossfit.com/meet-andrew-brewer/) - Meet Andrew Brewer
- [Scrooge Finds Love!](https://winecountrycrossfit.com/scrooge-finds-love/) - In A Christmas Carol Mister Scrooge is a sour puss and Tiny Tim and his family know what love is all about. After that Christmas when the ghosts changed his life it turns out that Ebeneezer Scrooge actually falls in LOVE. One year later his life takes a turn for the romantic. Learn all about
- [How To Avoid The Holiday Bulge](https://winecountrycrossfit.com/how-to-avoid-the-holiday-bulge/) - How To Avoid The Holiday Bulge
- [Natural Ways To Improve Quality Of Sleep](https://winecountrycrossfit.com/natural-ways-to-improve-quality-of-sleep/) - Natural Ways To Improve Quality Of Sleep
- [Meet Brian Tremain](https://winecountrycrossfit.com/meet-brian-tremain/) - Meet Brian Tremain
- [Final call: Holiday Party!](https://winecountrycrossfit.com/final-call-holiday-party/) - Final call: Holiday Party!
- [What About Eating During The Holidays?!?](https://winecountrycrossfit.com/what-about-eating-during-the-holidays/) - What About Eating During The Holidays?!?
- [Holiday Dinner](https://winecountrycrossfit.com/holiday-dinner/) - Holiday Dinner
- [Macronutrients Changed My Life](https://winecountrycrossfit.com/macronutrients-changed-my-life/) - Macronutrients Changed My Life
- [How To Beat The Cold](https://winecountrycrossfit.com/how-to-beat-the-cold/) - How To Beat The Cold
- [Gratitude](https://winecountrycrossfit.com/gratitude/) - Gratitude
- [Let's Talk Macronutrients](https://winecountrycrossfit.com/lets-talk-macronutrients/) - Let's Talk Macronutrients
- [Thanksgiving Schedule](https://winecountrycrossfit.com/thanksgiving-schedule/) - Thanksgiving Schedule
- [Classes Are Scheduled To Run](https://winecountrycrossfit.com/classes-are-scheduled-to-run/) - Classes Are Scheduled
- [Armistice Day – Remember The Vets](https://winecountrycrossfit.com/armistice-day-remember-the-vets-2/) - Armistice Day – Remember The Vets
- [Smokey Again](https://winecountrycrossfit.com/smokey-again/) - Smokey Again
- [It's All About Richard](https://winecountrycrossfit.com/its-all-about-richard/) - It's All About Richard
- [Success: Barbells For Boobs](https://winecountrycrossfit.com/success-barbells-for-boobs/) - Success: Barbells For Boobs
- [Get Out The Vote!](https://winecountrycrossfit.com/get-out-the-vote/) - Get Out The Vote!
- [CrossFit Battle Scars](https://winecountrycrossfit.com/crossfit-battle-scars-2/) - CrossFit Battle Scars
- [Off To The Races](https://winecountrycrossfit.com/off-to-the-races/) - Off To The Races
- [Barbells For Boobs](https://winecountrycrossfit.com/barbells-for-boobs/) - Barbells For Boobs
- [Halloween Schedule - Scary!](https://winecountrycrossfit.com/halloween-schedule-scary/) - Halloween Schedule - Scary!
- [Tips on How to Work in a Workout with a Busy Schedule](https://winecountrycrossfit.com/tips-on-how-to-work-in-a-workout-with-a-busy-schedule/) - Fit in a Workout
- [How To Change The World?](https://winecountrycrossfit.com/how-to-change-the-world/) - How To Change The World?
- [Wellness Takes Commitment](https://winecountrycrossfit.com/wellness-takes-commitment/) - Wellness Takes Commitment
- [Merits Of Cherry Picking](https://winecountrycrossfit.com/merits-of-cherry-picking/) - There are NONE! In CrossFit we employ a host of tools to build your well rounded strength and fitness. We use gymnastics, Olympic lifting, cardio, power lifting, plyometrics, running and rowing, to name just a few. It's common to have favorites: Favorite movements, favorite tools, favorite modalities. Some of us LOVE the gymnastic movements because
- [CrossFit Princess](https://winecountrycrossfit.com/crossfit-princess/) - CrossFit Princess
- [Aches & Pains. Now What?](https://winecountrycrossfit.com/aches-pains-now-what/) - Aches & Pains. Now What?
- [Strongman Training Comes To WCCF](https://winecountrycrossfit.com/strongman-training-comes-to-wccf/) - Strongman Training Comes To WCCF
- [What Do You Really Eat?](https://winecountrycrossfit.com/what-do-you-really-eat/) - What Do You Really Eat?
- [Youth Classes At WCCF](https://winecountrycrossfit.com/youth-classes-at-wccf/) - Youth Classes At WCCF
- [Let's Talk About Richard](https://winecountrycrossfit.com/lets-talk-about-richard/) - Let's Talk About Richard
- [Clinic This Week!](https://winecountrycrossfit.com/clinic-this-week/) - Clinic This Week!
- [Counting Macro Nutrients Did This!](https://winecountrycrossfit.com/counting-macro-nutrients-did-this/) - Counting Macro Nutrients Did This!
- [Paddle On The Napa River](https://winecountrycrossfit.com/paddle-on-the-napa-river/) - Paddle On The Napa River
- [Facebook Live Events](https://winecountrycrossfit.com/facebook-live-events/) - Facebook Live Events
- [Coffee Anyone?](https://winecountrycrossfit.com/coffee-anyone/) - Coffee Anyone?
- [Zero - Success!](https://winecountrycrossfit.com/zero-success/) - Zero - Success!
- [Final Call - Zero Runners](https://winecountrycrossfit.com/final-call-zero-runners/) - Final Call - Zero Runners
- [Get Comfy Upside Down](https://winecountrycrossfit.com/get-comfy-upside-down/) - Get Comfy Upside Down
- [Private Coaching](https://winecountrycrossfit.com/private-coaching/) - Private Coaching
- [What Does Your Breakfast Look Like?](https://winecountrycrossfit.com/what-does-your-breakfast-look-like/) - I grew up with the breakfast on the left. Once in a while I would have an egg and toast. But cereal is the best! Captain Crunch is even better. After school a bowl of cereal hit the spot, followed by more toast with butter and jam. On a good day there might even be
- [WCCF Needs Your Help!](https://winecountrycrossfit.com/wccf-needs-your-help/) - WCCF Needs Your Help!
- [WCCF Is The Coolest!](https://winecountrycrossfit.com/wccf-is-the-coolest/) - WCCF Is The Coolest!
- [Krav Maga At WCCF](https://winecountrycrossfit.com/krav-maga-at-wccf/) - Krav Maga At WCCF
- [Re:Think Ice Cream](https://winecountrycrossfit.com/rethink-ice-cream/) - Re:Think Ice Cream
- [Nicole Timm Is Reaching Her Goals!](https://winecountrycrossfit.com/nicole-timm-is-reaching-her-goals/) - Nicole Timm Is Reaching Her Goals!
- [Labor Day Fun!](https://winecountrycrossfit.com/labor-day-fun/) - Labor Day Fun!
- [Maybe It's The Sleep....](https://winecountrycrossfit.com/maybe-its-the-sleep/) - Maybe It's The Sleep....
- [WCCF & Tough Mudder](https://winecountrycrossfit.com/wccf-tough-mudder/) - WCCF & Tough Mudder
- [Do You Need More Protein? It's Time To Find Out!](https://winecountrycrossfit.com/do-you-need-more-protein-its-time-to-find-out/) - Do You Need More Protein? It's Time To Find Out!
- [Run With Us!](https://winecountrycrossfit.com/run-with-us/) - Run With Us!
- [Success! Members WOD & BBQ](https://winecountrycrossfit.com/success-members-wod-bbq/) - Success! Members WOD & BBQ
- [Alcoholic Drinks & Healthy Eating](https://winecountrycrossfit.com/alcoholic-drinks-healthy-eating/) - Alcoholic Drinks & Healthy Eating
- [Eating Crap?](https://winecountrycrossfit.com/eating-crap/) - Eating Crap?
- [What About Vitamin K!?](https://winecountrycrossfit.com/what-about-vitamin-k/) - What About Vitamin K!?
- [Gym Is CLOSED This Saturday......](https://winecountrycrossfit.com/gym-is-closed-this-saturday/) - Gym Is CLOSED This Saturday......
- [Relieve Wrist & Elbow Pain](https://winecountrycrossfit.com/relieve-wrist-elbow-pain/) - Relieve Wrist & Elbow Pain
- [Baby Steps Win The Race](https://winecountrycrossfit.com/baby-steps-win-the-race/) - Baby Steps Win The Race
- [The Ketogenic Diet](https://winecountrycrossfit.com/the-ketogenic-diet/) - There are so many diets and fads out there these days that it can be hard to know what is right for you. Each Monday we talk about nutrition. Sometimes we present a recipe. Other times we break down a way of eating. So this week let's dive into the Ketogenic Diet, or Keto for
- [Welcome Arya Eiza Gallegos DeHaro!](https://winecountrycrossfit.com/welcome-arya-eiza-gallegos-deharo/) - Welcome Arya Eiza Gallegos DeHaro!
- [Adventure Racing & CrossFit](https://winecountrycrossfit.com/adventure-racing-crossfit/) - Adventure Racing & CrossFit
- [Welcome Freddie Espinosa](https://winecountrycrossfit.com/welcome-freddie-espinosa/) - Welcome Freddie Espinosa
- [CrossFit & Mental Health](https://winecountrycrossfit.com/crossfit-mental-health/) - CrossFit & Mental Health
- [Macronutrients](https://winecountrycrossfit.com/macronutrients/) - Macronutrients
- [Members Appreciation WOD & BBQ](https://winecountrycrossfit.com/members-appreciation-wod-bbq-2/) - Members Celebration WOD & BBQ
- [Nicole Collins - Killing It!](https://winecountrycrossfit.com/nicole-collins-killing-it/) - Nicole Collins - Killing It!
- [Zero Prostate Cancer 5K - Sign up!](https://winecountrycrossfit.com/zero-prostate-cancer-5k-sign-up/) - Zero Prostate Cancer 5K - Sign up!
- [New Format - Benchmark Mondays](https://winecountrycrossfit.com/new-format-benchmark-mondays/) - New Format - Benchmark Mondays
- [Youth Aerial Camp Starts Next Week!](https://winecountrycrossfit.com/youth-aerial-camp-starts-next-week/) - Youth Aerial Camp Starts Next Week!
- [Pull-up Clinic: Success!](https://winecountrycrossfit.com/pull-up-clinic-success/) - Pull-up Clinic: Success!
- [But I Just Don't Have Time!](https://winecountrycrossfit.com/but-i-just-dont-have-time/) - But I Just Don't Have Time!
- [New Mobility Class!](https://winecountrycrossfit.com/new-mobility-class/) - New Mobility Class!
- [Monday Meal Prep - What Is Paleo?](https://winecountrycrossfit.com/monday-meal-prep-what-is-paleo/) - Monday Meal Prep - What Is Paleo?
- [CrossFit Loves Charles Willson...](https://winecountrycrossfit.com/crossfit-loves-charles-willson/) - CrossFit Loves Charles Willson...
- [Torture Device](https://winecountrycrossfit.com/torture-device/)
- [Meal Prep Monday - Intermittent Fasting](https://winecountrycrossfit.com/meal-prep-monday-intermittent-fasting/) - Meal Prep Monday - Intermittent Fasting
- [CrossFit Kids & Teens Starts Monday!](https://winecountrycrossfit.com/crossfit-kids-teens-starts-monday/) - Send your kids to us for the next two weeks! Between our CrossFit Kids Classes, CrossFit Teen Classes, and Teen Weight Lifting Classes we have something for kids little to big. Our two week summer session starts Monday July 16 and runs thru Friday July 27. Our Youth classes are on Mondays, Wednesdays and Fridays.
- [Hah!](https://winecountrycrossfit.com/hah/)
- [Best Fitness Tips For Single Parents](https://winecountrycrossfit.com/best-fitness-tips-for-single-parents/) - Best Fitness Tips For Single Parents
- [WCCF Is Hiring!](https://winecountrycrossfit.com/wccf-is-hiring/) - WCCF Is Hiring!
- [It's Never Too Late To Start Weight Training](https://winecountrycrossfit.com/its-never-too-late-to-start-weight-training/) - It's Never Too Late To Start Weight Training
- [Meal Prep Monday - Cinnamon Rolls](https://winecountrycrossfit.com/meal-prep-monday-cinnamon-rolls/) - Meal Prep Monday - Cinnamon Rolls
- [Fran.....](https://winecountrycrossfit.com/fran-3/) - Fran.....
- [Happy Independence Day](https://winecountrycrossfit.com/happy-independence-day/) - Happy Independence Day
- [4th Of July WOD Schedule](https://winecountrycrossfit.com/4th-of-july-wod-schedule/) - 4th Of July WOD Schedule
- [Meal Prep Monday - This Rocks!](https://winecountrycrossfit.com/meal-prep-monday-this-rocks/) - Meal Prep Monday - This Rocks!
- [Oven Baked Tomato Chips](https://winecountrycrossfit.com/oven-baked-tomato-chips/) - Oven Baked Tomato Chips
- [Paleo Pancakes](https://winecountrycrossfit.com/paleo-pancakes/) - Paleo Pancakes
- [Family Photo Shoot Opportunity](https://winecountrycrossfit.com/family-photo-shoot-opportunity/) - Our very own South African Kobus Barnard has started a photo business. You know the guy. He's the one with the 475# deadlift. The one that makes it look like chump change. Yea. That guy. Still not sure who we reference? Watch this short video about him and his lovely wife Yovanka here. It turns
- [Will CrossFit Make Me Bulky?](https://winecountrycrossfit.com/will-crossfit-make-me-bulky/) - Will CrossFit Make Me Bulky?
- [What Cinderella Really Wanted.....](https://winecountrycrossfit.com/what-cinderella-really-wanted/) - What Cinderella Really Wanted.....
- [Pimp Your Pull-ups Part II](https://winecountrycrossfit.com/pimp-your-pull-ups-part-ii/) - Pimp Your Pull-ups Part II
- [CrossFit Battle Scars](https://winecountrycrossfit.com/crossfit-battle-scars/) - CrossFit Battle Scars
- [WCCF In A Nutshell](https://winecountrycrossfit.com/wccf-in-a-nutshell/) - WCCF In A Nutshell
- [Keto & Paleo](https://winecountrycrossfit.com/keto-paleo/) - Keto & Paleo
- [Friday Fun Day](https://winecountrycrossfit.com/friday-fun-day-11/) - Friday Fun Day
- [Keep Your Kids Moving This Summer!](https://winecountrycrossfit.com/keep-your-kids-moving-this-summer/) - Keep Your Kids Moving This Summer!
- [Fit In This WOD On The Go!](https://winecountrycrossfit.com/fit-in-this-wod-on-the-go/) - Fit In This WOD On The Go!
- [Oven Baked Sweet Potato Toast](https://winecountrycrossfit.com/oven-baked-sweet-potato-toast/) - Meal Prep Monday
- [Making the most of your time at Wine Country CrossFit.](https://winecountrycrossfit.com/first-post/) - Trust us. We understand busy schedules. In fact, many of the members we have here at Wine Country CrossFit initially joined because they needed a more efficient workout that didn’t require them to be in the gym for hours at a time. That’s why we’ve put together this list of ways you can make your
- [Wine Country CrossFit Is THE Place To Train!](https://winecountrycrossfit.com/wine-country-crossfit-is-the-place-to-train/) - Wine Country CrossFit Is THE Place To Train!
- [Looking For Weight Loss? Try CrossFit!](https://winecountrycrossfit.com/looking-for-weight-loss-try-crossfit/) - Looking For Weight Loss? Try CrossFit!
- [Why Did The Chicken Cross The Road?](https://winecountrycrossfit.com/why-did-the-chicken-cross-the-road/) - Why Did The Chicken Cross The Road?
- [How Do I CrossFit When I Travel?!?](https://winecountrycrossfit.com/how-do-i-crossfit-when-i-travel/) - How Do I CrossFit When I Travel?!?
- [What Does RX Really Mean?](https://winecountrycrossfit.com/what-does-rx-really-mean/) - What Does RX Really Mean?
- [Just One Thing - Everyday](https://winecountrycrossfit.com/just-one-thing-everyday/) - When we are healthy, we are happier. All it takes to live a life you LOVE is to do one thing daily for your health. When I was a kid my dad would always say "if you don't have your health you don't have anything." I found him annoying, obnoxious and redundant! But now that
- [Keto Ice Cream](https://winecountrycrossfit.com/keto-ice-cream/) - Keto Ice Cream
- [New Open Gym Rules](https://winecountrycrossfit.com/new-open-gym-rules/) - New Open Gym Rules
- [Plan Ahead Now For Murph](https://winecountrycrossfit.com/plan-ahead-now-for-murph/) - Plan Ahead Now For Murph
- [New Snacks In The Gym](https://winecountrycrossfit.com/new-snacks-in-the-gym/) - Wine RayZyns!
- [Meal Prep Monday - Almond Butter Cookies](https://winecountrycrossfit.com/meal-prep-monday-almond-butter-cookies/) - Meal Prep Monday - Almond Butter Cookies
- [Friday Fun Day](https://winecountrycrossfit.com/friday-fun-day-10/) - Friday Fun Day
- [Meet Marc Lauwers](https://winecountrycrossfit.com/meet-marc-lauwers/) - Meet Marc Lauwers
- [Wellness Wednesday - Thumbs Around The Bar](https://winecountrycrossfit.com/wellness-wednesday-thumbs-around-the-bar/) - Wellness Wednesday - Thumbs Around The Bar
- [Member Of The Month - Renee Romaneck](https://winecountrycrossfit.com/member-of-the-month-renee-romaneck/) - Member Of The Month - Renee Romaneck
- [Friday Fun Day](https://winecountrycrossfit.com/friday-fun-day-9/) - Friday Fun Day
- [Meet Beverlee Rabanal](https://winecountrycrossfit.com/meet-beverlee-rabanal/) - Meet Beverlee Rabanal
- [WCCF Benchmark Leaderboard](https://winecountrycrossfit.com/wccf-benchmark-leaderboard/) - WCCF Benchmark Leaderboard
- [Slim Twin - High Protein Ice Cream](https://winecountrycrossfit.com/slim-twin-high-protein-ice-cream/) - Slim Twin - High Protein Ice Cream
- [Friday Fun Day!](https://winecountrycrossfit.com/friday-fun-day-8/) - Friday Fun Day
- [Positive Visualization](https://winecountrycrossfit.com/positive-visualization/) - Positive Visualization
- [Stabilize First, Move Second](https://winecountrycrossfit.com/stabilize-first-move-second-2/) - Stabilize First, Move Second
- [Benchmark Mondays Are Back!](https://winecountrycrossfit.com/benchmark-mondays-are-back/) - Benchmark Mondays Are Back!
- [Monday Meal Prep - Won Ton Meatballs](https://winecountrycrossfit.com/monday-meal-prep-won-ton-meatballs/) - Monday Meal Prep - Won Ton Meatballs
- [Monday Meal Prep - Greek Meatballs](https://winecountrycrossfit.com/monday-meal-prep-greek-meatballs/) - Monday Meal Prep - Greek Meatballs
- [Friday Fun Day](https://winecountrycrossfit.com/friday-fun-day-7/) - Friday Fun Day
- [Bar Muscle Ups - Make 'em Your's!](https://winecountrycrossfit.com/bar-muscle-ups-make-em-yours/) - Bar Muscle Ups - Make 'em Your's!
- [Wellness Wednesday](https://winecountrycrossfit.com/wellness-wednesday/) - Wellness Wednesday
- [Don Mohammed Fights Again](https://winecountrycrossfit.com/don-mohammed-fights-again/) - Remember when WCCF offered a Boxing Class early in the mornings? Our boxing coach Don Mohammed had to end the class last year in order to have his second and very serious knee surgery. The procedure was a success, and he's back at it. For those that don't know Don, he's an Mixed Martial Artist.
- [Meatballs!](https://winecountrycrossfit.com/meatballs/) - Meatballs!
- [The Funnest Place To Workout](https://winecountrycrossfit.com/the-funnest-place-to-workout/) - The Funnest Place To Workout
- [Get Fit Feel Amazing](https://winecountrycrossfit.com/get-fit-feel-amazing/) - It's that time of year. The six week Whole Life Challenge starts Saturday. Get the summer body going NOW. It's about eating clean. And it's also about making a commitment to moving your body daily, drinking water, sleep, etc. Want more energy? Sign up HERE. Want better recovery? Sign up HERE. Want to look even
- [WCCF House Cup Award Ceremony](https://winecountrycrossfit.com/wccf-house-cup-award-ceremony/) - WCCF House Cup Award Ceremony
- [Chicken & Coconut Curry Soup](https://winecountrycrossfit.com/chicken-coconut-curry-soup/) - Chicken & Coconut Curry Soup
- [Captain Mike Dearborn](https://winecountrycrossfit.com/captain-mike-dearborn/) - Mike Dearborn knew how to CrossFit before he walked in our doors. But being at WCCF has made him better. It's made him stronger, and since joining us his technique and lifts have improved. One of the things that sets Mike apart is his commitment to mobility. You know, most of us do what we
- [April Member Of The Month](https://winecountrycrossfit.com/april-member-of-the-month/) - Meet Lucas! He comes in the gym almost everyday at 5.30PM with his big smile and nice attitude. A temporary job with AmeriCorps brought him to Napa, and a full time position with Napa County Office of Education keeps him here. Lucas has quite an athletic background. At WCCF he has found his bearings, getting
- [Pimp Your Pull-Ups](https://winecountrycrossfit.com/pimp-your-pull-ups/) - Got your pull-ups? Get 'em now! Where are you on your pull-up progression? Do you almost have them, maybe kinda some of the time? Or perhaps you're not even close. Now's the time to get them down! Attend our Pimp Your Pull-Ups Clinic and learn the progression that will get you pulling yourself up to
- [Deviled Eggs -The Post Easter Solution](https://winecountrycrossfit.com/deviled-eggs-the-post-easter-solution/) - Now that it's the day after Easter we know you have a plethora of hard boiled eggs laying around. Here's something fun and healthy to do with them. We LOVE deviled eggs. At our house they go fast! In fact we enjoy them so much that we acquired a special deviled egg plate. I had
- [House Cup Award Ceremony](https://winecountrycrossfit.com/house-cup-award-ceremony/) - House Cup Award Ceremony
- [Training During Pregnancy](https://winecountrycrossfit.com/training-during-pregnancy/) - We have long maintained that if a woman has done CrossFit for a minimum of six months prior to pregnancy, that she can continue to train during the gestation period. In this short video we have two fine examples of women who know that continuing to CrossFit while pregnant is the right thing for them. We
- [What's Your Why?](https://winecountrycrossfit.com/whats-your-why/) - What got you to move? What inspired you to start an exercise program? Everyone has their "why" and we know you have one hiding in there too. Did you start exercise to have more energy? Or perhaps it was to get into that summer body. Or maybe you're like me and you just need the
- [18.5 Wrap Up](https://winecountrycrossfit.com/18-5-wrap-up/) - 18.5 Wrap Up
- [Monday Meal Prep - Chia Seed Pudding](https://winecountrycrossfit.com/monday-meal-prep-chia-seed-pudding/) - This was a surprising hit in our home! The fresh ginger provides a little kick, and the other spices balance well. This Chia Seed Pudding is a fun way to start the day. Try it out! Please note that this recipe serves two hearty eaters.
- [18.5 Logistics](https://winecountrycrossfit.com/18-5-logistics/) - Heats will start at 5PM on Friday night! They will run every 15 minutes. Bring your friends and family to cheer. We will have snacks and drinks on hand. If you want to sign up for a heat ahead of time then please send a text to 707.337.9441. Feel free to send your messenger pigeon
- [Irina Grinevich - Athlete, Business Woman, Mother](https://winecountrycrossfit.com/irina-grinevich-athlete-business-woman-mother/) - Irina Grinevich - Athlete, Business Woman, Mother
- [Calling All Prayers](https://winecountrycrossfit.com/calling-all-prayers/) - Our very dear friend Erica Bradshaw had an accident last Saturday night resulting in a traumatic brain injury. She is in ICU in Santa Rosa. I am sharing all of this information because ALL of us can pray for Erica's recovery. She has two young sons, Tanner and Scotty, and of course her amazing husband
- [18.4 - In The Can!](https://winecountrycrossfit.com/18-4-in-the-can/) - Sexy Pandas. Kilophiliacs. The Wine Country CrossFit House Cup. It's bringing out the competitive side of our peeps, and we love to see it! Deadlifts. Handstand push-ups. More deadlifts. Hand-release push-ups, and then some bear crawl for good measure. Personally I can't wait to see what 18.5 is all about. We haven't yet seen heavy
- [Monday Meal Prep - Green Curry Cashews](https://winecountrycrossfit.com/monday-meal-prep-green-curry-cashews/) - I love these! It's great to have healthy snacks in the house, and these have the flare of lime zest mixed with the subtle kick from the cayenne pepper. I omitted the sugar since I'm on this paleo kick, but next time I'll make a double batch as these babies went fast. We have pasted
- [18.4 Logistics](https://winecountrycrossfit.com/18-4-logistics/) - 18.4 Logistics
- [Nora Digs Deep Everytime](https://winecountrycrossfit.com/nora-digs-deep-everytime/) - Nora Digs Deep Everytime
- [Go Logan Go!](https://winecountrycrossfit.com/go-logan-go/) - Go Logan Go!
- [18.3 - In The Can](https://winecountrycrossfit.com/18-3-in-the-can/) - 18.3 - In The Can
- [Monday Meal Prep - Yum!](https://winecountrycrossfit.com/monday-meal-prep-yum/) - Monday Meal Prep - Yum!
- [18.3 Logistics](https://winecountrycrossfit.com/18-3-logistics/) - 18.3 Logistics
- [Pregnancy & CrossFit](https://winecountrycrossfit.com/pregnancy-crossfit/) - Pregnancy & CrossFit
- [Lucky Penny Does It Again](https://winecountrycrossfit.com/lucky-penny-does-it-again/) - Lucky Penny Does It Again
- [Go Teams Go!](https://winecountrycrossfit.com/go-teams-go/) - Go Teams Go!
- [Monday Meal Prep - Korean Short Ribs](https://winecountrycrossfit.com/monday-meal-prep-korean-short-ribs/) - Korean Short Ribs
- [18.2 Logistics](https://winecountrycrossfit.com/18-2-logistics/) - Folks gathered round at 5PM today in the gym to see the announcement, and it's a doozy! On Friday evening we will start the heats at 5PM! Heats will start every 20 minutes. If you know what heat you would like to be in please send a text or your personal messenger pigeon. We will
- [Anne-Elise Branches Out!](https://winecountrycrossfit.com/anne-elise-branches-out/) - Anne-Elise Branches Out!
- [The Open Is Soooo Fun!](https://winecountrycrossfit.com/the-open-is-soooo-fun/) - The Open Is Soooo Fun!
- [New Equipment!](https://winecountrycrossfit.com/new-equipment/) - New Equipment!
- [Open Logistics](https://winecountrycrossfit.com/open-logistics/) - Open Logistics
- [The Open - There's Still Time!](https://winecountrycrossfit.com/the-open-theres-still-time/) - The Open - There's Still Time!
- [House Cup Scoring: The Nitty Gritty](https://winecountrycrossfit.com/house-cup-scoring-the-nitty-gritty/) - The House Cup is almost upon us! February 22nd is the announcement of the first WOD of the 2018 CrossFit Open and the beginning of the 1st Annual WCCF House Cup. Rally your teams! With our 1st House Cup, we want to hone in on fun ways for teams to score points. Here's all the
- [February Member Of The Month: Nicole Collins](https://winecountrycrossfit.com/february-member-of-the-month-nicole-collins/) - Last year when Nicole walked into the gym it was like a fresh wind blew through the open doors and left us all more alert and engaged. Already an experienced CrossFitter, her performance is improving in front of our eyes. Some months ago she eliminated alcohol from her diet, and now the inches are falling
- [Monday Meal Prep](https://winecountrycrossfit.com/monday-meal-prep-3/) - The Best Chicken You Will Ever Eat. Ever! This beautiful recipe made its way to us from Coach Hilary. She got on the Paleo band wagon long ago, but her three children and husband remained skeptical. Once she found this recipe they were convinced that Paleo wasn't such a bad thing. Try it
- [President's Day Schedule](https://winecountrycrossfit.com/presidents-day-schedule-2/) - In honor of President's Day on Monday, February 19 we will have an amended CrossFit Class schedule. We hope the following works with your long holiday weekend: Monday, February 19 CrossFit - 9AM CrossFit - 5.30PM
- [Meet Richard Harrison](https://winecountrycrossfit.com/meet-richard-harrison/) - Meet Richard Harrison
- [Best Wishes To Coach Kris!](https://winecountrycrossfit.com/best-wishes-to-coach-kris/) - Coach Kris has been with us since we started in the back yard. I met him because our children were in the same Waldorf Stone Bridge School. He was athletic and swam, but once he started CrossFit he swam faster than ever. He was stunned by the results, and then committed to learning and coaching. He
- [Special Shout Out....](https://winecountrycrossfit.com/special-shout-out/) - Special Shout Out....
- [MWOD Seminar This Weekend!](https://winecountrycrossfit.com/mwod-seminar-this-weekend/) - MWOD Seminar This Weekend!
- [The Open Is All About You!](https://winecountrycrossfit.com/the-open-is-all-about-you/) - The Open Is All About You!
- [Legacy Dine & Donate](https://winecountrycrossfit.com/legacy-dine-donate/) - Legacy Dine & Donate
- [Changes In The Gym](https://winecountrycrossfit.com/changes-in-the-gym/) - We are excited for you to see the changes in the gym! During the weekend the worker bees came in and did some demolition. Where there were walls there is now open space. Where there were stuck wall balls and shelves there are now cubbies. We hope you enjoy the change!
- [Words From Our Programmer](https://winecountrycrossfit.com/words-from-our-programmer-2/) - Words From Our Programmer Have you noticed the programming lately? Did you see how, well, constant it is? How consistently relentless and challenging it is? That's because The Open is right around the corner! The intensity of the training in the gym is preparing us for The Open. Each week for five weeks we are
- [Robinson Family & CrossFit](https://winecountrycrossfit.com/robinson-family-crossfit/) - Robinson Family & CrossFit
- [What's This Open Thing Anyway???](https://winecountrycrossfit.com/whats-this-open-thing-anyway/) - What's This Open Thing Anyway???
- [The Afrikaans Are Here!](https://winecountrycrossfit.com/the-afrikaans-are-here/) - The Afrikaans Are Here! For the last few years Kobus and Yovanka Barnard have been in and out of WCCF. They were putting things in place to immigrate to Napa. They are finally here for good. Kobus continues to WOW everyone in the gym with his grace under pressure as he lifts heavy weights with
- [Monday Meal Prep - Brussel Sprout Slaw](https://winecountrycrossfit.com/monday-meal-prep-brussel-sprout-slaw/) - Monday Meal Prep - Brussel Sprout Slaw It's Whole Life Challenge season, and here's a delicious and compliant recipe. We are one week into the six week challenge, and I am starting to feel good! This great dish is suggested as an alternative to traditional Thanksgiving dinner. But, I like brussel sprouts so much
- [Welcome Smith Figgins](https://winecountrycrossfit.com/welcome-smith-figgins/) - Welcome Smith Figgins Our coach Bree gave birth on January 24th to Smith Benjamin Figgins. He weighs in at 8 pounds 2 ounces. He's just over 20 inches long. He was born at home in water. Mama and baby are healthy and happy. We are overjoyed for them!
- [Let's Chat Nutrition](https://winecountrycrossfit.com/lets-chat-nutrition/) - Let's Chat Nutrition
- [New Sport Drink Tasting Monday PM](https://winecountrycrossfit.com/new-sport-drink-tasting-monday-pm/) - New Sport Drink Tasting Monday PM
- [New Year Promotions Extended!](https://winecountrycrossfit.com/new-year-promotions-extended/) - By popular demand we have extended our dynamic New Year Promos! You now have until the end of the month to get your friends in here. We have augmented the limit of new people we can handle in January, because there has been such a demand!
- [We Make Videos Every Week!](https://winecountrycrossfit.com/we-make-videos-every-week/) - We Make Videos Every Week!
- [We're Hiring!](https://winecountrycrossfit.com/were-hiring/) - We're Hiring!
- [Transformation In The New Year](https://winecountrycrossfit.com/transformation-in-the-new-year/) - Transformation In The New Year
- [MLK Day Schedule](https://winecountrycrossfit.com/mlk-day-schedule/) - MLK Day Schedule
- [Meet The Wassermans!](https://winecountrycrossfit.com/meet-the-wassermans/) - Meet The Wassermans!
- [Take Advantage Of Those New Year Specials NOW](https://winecountrycrossfit.com/take-advantage-of-those-new-year-specials-now/) - Take Advantage Of Those New Year Specials NOW The clock is ticking on these great specials. These deep discounts are offered thru January 15, 2018. Don't miss out! Tell your friends and neighbors. We have only 20 spots open at these prices so act now!
- [WCCF On The Radio](https://winecountrycrossfit.com/wccf-on-the-radio/) - WCCF On The Radio
- [Mobility WOD Comes To Napa](https://winecountrycrossfit.com/mobility-wod-comes-to-napa/) - Mobility WOD Comes To Napa Many of the stretches, tricks and tools we use in our classes to open YOUR body and get it ready for work come from MobilityWOD. What started as a year long project by Kelly Starrett to make a short video per day on how to mobilize a specific body part
- [Meet Carlos Hagedorn](https://winecountrycrossfit.com/meet-carlos-hagedorn/) - Meet Carlos Hagedorn
- [What Sets WCCF Apart](https://winecountrycrossfit.com/what-sets-wccf-apart/) - What Sets WCCF Apart
- [Happy New Year!](https://winecountrycrossfit.com/happy-new-year/) - Happy New Year!
- [Holiday Schedule & Intentions](https://winecountrycrossfit.com/holiday-schedule-intentions/) - Holiday Schedule & Intentions The New Year is upon us! For those that want to keep moving the schedule is as follows: Saturday, December 30 - 9AM CrossFit, 10AM Elements Sunday, December 31 - Open gym, 9.30-11.30AM Monday, January 1st - CLOSED Tuesday, January 2nd - Business as usual Resolutions and Intentions It's also time
- [Cryotherapy In Napa](https://winecountrycrossfit.com/cryotherapy-in-napa/) - Cryotherapy In Napa
- [Welcome To The Latest Off-Spring!](https://winecountrycrossfit.com/welcome-to-the-latest-off-spring/) - Welcome To The Latest Off-Spring! Congratulations to two families in our community for their new babies. Joe Papach (of the 4.30 PM Class) and his wife welcome Maxwell Harvey Papach. Born on November 27th, he was six pounds and 19.5 inches long. He's sleeping three hours at a time, and eating like a champ!
- [Get Your Friends Fit With Our New Year Promotions!](https://winecountrycrossfit.com/get-your-friends-fit-with-our-new-year-promotions/) - Get Your Friends Fit With Our New Year Promotions!
- [Holiday Schedule](https://winecountrycrossfit.com/holiday-schedule/) - Holiday Schedule Saturday, December 23 - 9AM CrossFit, 10AM Elements Sunday, December 24 - 9.30-11.30AM Open Gym Monday, December 25 - CLOSED Tuesday, December 26 - 9AM CrossFit Wednesday through Saturday - Business as usual
- [New T Shirts Are In!](https://winecountrycrossfit.com/new-t-shirts-are-in/) - New T Shirts Are In!
- [Monday Meal Prep - Paleo Pecan Pie Bars](https://winecountrycrossfit.com/monday-meal-prep-paleo-pecan-pie-bars/) - Monday Meal Prep - Paleo Pecan Pie Bars
- [Flash CrossFit](https://winecountrycrossfit.com/flash-crossfit/) - Flash CrossFit
- [Nice CrossFit Spread!](https://winecountrycrossfit.com/nice-crossfit-spread/) - Nice CrossFit Spread!
- [Xmas WOD & Potluck - Saturday 12.16](https://winecountrycrossfit.com/xmas-wod-potluck-saturday-12-16/) - Xmas WOD & Potluck - Saturday 12.16
- [Happy Birthday JC!](https://winecountrycrossfit.com/happy-birthday-jc/) - Happy Birthday JC! We celebrate that you were born! Here are just a few of the things we LOVE about you: -Your sense of humor -Your great coaching -Your ability to fix many problems in the body - is she magic??? -Your cute dog -Your giant heart -How you interpret Mormon theology for us heathens
- [St. Helena Winter Market](https://winecountrycrossfit.com/st-helena-winter-market/) - St. Helena Winter Market
- [Healthy Snacks](https://winecountrycrossfit.com/healthy-snacks/) - Healthy Snacks
- [Stabilize First & Move Second](https://winecountrycrossfit.com/stabilize-first-move-second/) - Stabilize First & Move Second
- [Lolly Pop Moment](https://winecountrycrossfit.com/lolly-pop-moment/) - Lolly Pop Moment
- [Zoologist & Writer In Our Midst](https://winecountrycrossfit.com/zoologist-writer-in-our-midst/) - Zoologist & Writer In Our Midst A newby CrossFitter from Australia, Elke Taylor, is joining us in the gym for the next few months. She is in the U.S. to promote her new book Change From Within: A Journal Of Exercises and Meditations to Transform, Empower and Reconnect. Elke is a Zoologist by training, and
- [Breakfast Lasagna](https://winecountrycrossfit.com/breakfast-lasagna/) - Breakfast Lasagna The title of this recipe implies it should be eaten in the morning, but we had it for dinner and it rocked! We had some leftovers the next day for lunch and it was just as good. It's Paleo. It's clean eating. Try it out! Recipe HERE.
- [Daniel Gomez Sanchez In Action](https://winecountrycrossfit.com/daniel-gomez-sanchez-in-action/) - Daniel Gomez Sanchez In Action
- [Tata For Now](https://winecountrycrossfit.com/tata-for-now/) - Tata For Now I'm off to get a new knee this week so you won't see me around the gym. I'm having the procedure done in South Lake Tahoe with a US Ski Team doctor. I'm going in healthy and strong and am optimistic for the outcome. But the truth is I'm pretty nervous about
- [Welcome Bree Figgins!](https://winecountrycrossfit.com/welcome-bree-figgins/) - Welcome Bree Figgins!
- [Fence Art Decoration - Ribbon Cutting](https://winecountrycrossfit.com/fence-art-decoration-ribbon-cutting/) - Fence Art Decoration - Ribbon Cutting
- [Monday Meal Prep - Turkey Alternative](https://winecountrycrossfit.com/monday-meal-prep-turkey-alternative/) - Monday Meal Prep - Turkey Alternative
- [Holiday Schedule - Plan Ahead](https://winecountrycrossfit.com/holiday-schedule-plan-ahead/) - Holiday Schedule - Plan Ahead We know these holidays can be stressful. We also know that CrossFit is the best therapy out there! Therefore we will have classes everyday to support YOU in staying healthy. Please come in on Thanksgiving to make room for that extra piece of pie. Come in the day after to
- [Try Out For American Ninja Warrior](https://winecountrycrossfit.com/try-out-for-american-ninja-warrior/) - Try Out For American Ninja Warrior
- [November Member Of The Month: Dave Flores](https://winecountrycrossfit.com/november-member-of-the-month-dave-flores/) - November Member Of The Month: Dave Flores When Dave started his fitness adventure a year ago he weighed 290 pounds. He is now down to 226. He was a size 44 and now he is comfortably in a size 38. As a college and semi-pro football player he knows it's about more than the numbers.
- [Meal Prep Monday - Fried Bananas](https://winecountrycrossfit.com/meal-prep-monday-fried-bananas/) - Meal Prep Monday - Fried Bananas Here's a cool recipe to try out when it's a small party, like maybe just YOU! The recipe calls for drizzling some honey on top, but I like the fried bananas without the honey just as well. I'm trying to eat as clean as possible before diving into
- [Armistice Day - Remember The Vets](https://winecountrycrossfit.com/armistice-day-remember-the-vets/) - Armistice Day - Remember The Vets
- [Success! We Raised $967 For Puertas Abiertas](https://winecountrycrossfit.com/success-we-raised-967-for-puertas-abiertas/) - Success! We Raised $967 For Puertas Abiertas Our humble little fundraiser a few weeks ago raised $967 for the displaced and underserved in Napa! We gathered to Pledge For Pull-Ups, our Fire Recovery Fundraiser on Saturday, October 28. There were a total of 42 strict pull-ups in the WOD, and we asked that participants pledge 42
- [Welcome To Malakai Mohammed](https://winecountrycrossfit.com/welcome-to-malakai-mohammed/) - Welcome To Malakai Mohammed
- [Monday Meal Prep - Sweet Potato Bread](https://winecountrycrossfit.com/monday-meal-prep-sweet-potato-bread/) - Monday Meal Prep - Sweet Potato Bread
- [New Videos](https://winecountrycrossfit.com/new-videos/) - We have started making videos about YOU, the amazing people who come in the gym to share your sweat and tears with us on a daily basis. In fact we've created a new Video Log, or a VLOG, titled Tales From The Box. Have ideas for new stories? We want to hear from you! Tell us
- [The Butt Walk - Try Something New](https://winecountrycrossfit.com/the-butt-walk-try-something-new/) - The Butt Walk - Try Something New I saw Zac M doing these crazy scootch along the floor things recently. I said "hey, what are you doing?" He said "warming up!" After a little more looking I discovered the following, so get ready for some new warm up activities in class..... 84E02CA6-
- [Transformation Tuesday - Whole 30 Ends Tomorrow](https://winecountrycrossfit.com/transformation-tuesday-whole-30-ends-tomorrow/) - Transformation Tuesday - Whole 30 Ends Tomorrow 30 days ago we met in the gym to kick off the Whole 30. This restrictive meal plan is about fueling our bodies with real food that is nutrient dense. Why put yourself through a program like this? There are a host of reasons including improving health and
- [Wellness Wednesday - Stay Healthy While You Travel](https://winecountrycrossfit.com/wellness-wednesday-stay-healthy-while-you-travel/) - Wellness Wednesday - Stay Healthy While You Travel Travel can be stressful and taxing on the body. Try following these Healthy Travel Tips and see if you can get out and back on your next trip without a cough or a sneeze.
- [Fire Recovery Fundraiser Results](https://winecountrycrossfit.com/fire-recovery-fundraiser-results/) - Fire Recovery Fundraiser Results Mayor Jill kicked off the fundraiser. People worked hard and left their sweat on the floor and their monies in the jar. Thank you to all who could attend. We know there was a LOT going in in Napa this weekend, and we feel the love! Most importantly, the beneficiaries of
- [Video Overview Of Wine Country CrossFit](https://winecountrycrossfit.com/video-overview-of-wine-country-crossfit/) - Video Overview Of Wine Country CrossFit
- [Pull-ups: Make A Pledge!](https://winecountrycrossfit.com/pull-ups-make-a-pledge/) - Pull-ups: Make A Pledge!
- [Pledge For Pull-Ups: Fire Recovery Fundraiser](https://winecountrycrossfit.com/pledge-for-pull-ups-fire-recovery-fundraiser/) - Pledge For Pull-Ups: Fire Recovery Fundraiser We are doing it on Saturday morning at 9AM and EVERYONE is welcome! That includes members, friends, kids, family, neighbors, Boot Campers, Aerialists and CrossFitters. We will host a group WOD at 9AM. In said WOD there are a total of 42 strict pull-ups, along with some other movements.
- [Fundraiser This Saturday - Mark Your Calendar!](https://winecountrycrossfit.com/fundraiser-this-saturday-mark-your-calendar/) - Fundraiser This Saturday - Mark Your Calendar! We have replaced our Barbells 4 Boobs Fundraiser with a Fire Recovery Fundraiser happening THIS SATURDAY! Please mark your calendar. This WOD-based event will have movements EVERYONE can do, so please bring your friends and family. More details will post before the end of the day on Wednesday.
- [Jessica Rainey - October Member Of The Month](https://winecountrycrossfit.com/jessica-rainey-october-member-of-the-month/) - We posted Jessica's inspiring story last week. But when it posted Napa was surrounded by absolute havoc, stress and mayhem. Her tenacity is an inspiration and we wanted you to see it. So we're posting it again! Jessica is a Napa native who recently returned to CA. You’ll recognize her great smile and always positive
- [Help Napa Recover: Shop Locally](https://winecountrycrossfit.com/help-napa-recover-shop-locally/) - Help Napa Recover: Shop Locally The last two weeks have wreaked havoc on Napa and Sonoma Counties. The Atlas Fire alone destroyed 741 structures. Two people who are active in our gym community lost their homes, and countless others whom we count as friends and acquaintances are down to nothing. Now we enter the recovery
- [First Responders Train For FREE](https://winecountrycrossfit.com/first-responders-train-for-free/) - First Responders Train For FREE
- [Open ALL Day On Tuesday!](https://winecountrycrossfit.com/open-all-day-on-tuesday/) - Open ALL Day On Tuesday! There's nothing soft about this opening: It's for real! CrossFit classes on Tuesday start at 6AM in the morning, and they conclude at 7.30PM in the evening. Aerial Classes will run as scheduled starting at 5.30PM. So get ready to fly! As the air improves we will include more metabolic
- [WCCF Soft Opening On Monday](https://winecountrycrossfit.com/wccf-soft-opening-on-monday/) - WCCF Soft Opening On Monday
- [Member Of The Month - Jessica Rainey](https://winecountrycrossfit.com/member-of-the-month-jessica-rainey/) - Member Of The Month - Jessica Rainey Let's talk about something fun and happy for a minute! Jessica is a Napa native who recently returned to CA. You’ll recognize her great smile and always positive attitude, and you might also notice the beautiful baby girl often in tow. She struggled for many years with addiction,
- [Classes Cancelled Today](https://winecountrycrossfit.com/classes-cancelled-today/) - Classes Cancelled Today Due to the smoke, fire and incredible displacement in our community the gym will be closed today, Tuesday, October 10. We intend to open for business as usual tomorrow morning, Wednesday, at 5.30AM. We hope all of you are safe and sound.
- [Coach's Tip - Squat Barefoot](https://winecountrycrossfit.com/coachs-tip-squat-barefoot/) - Coach's Tip - Squat Barefoot Have you tried taking of your shoes when you squat? It's a good thing to test with regularity. Form starts at the feet. Are you able to keep your toes on the ground, generate or maintain an arch, and create a solid squat? You know, solid means butt back, chest
- [Wellness Wednesday - Tiny Habits](https://winecountrycrossfit.com/wellness-wednesday-tiny-habits/) - Wellness Wednesday - Tiny Habits Health is built and sustained with tiny habits. Think about the small things you do daily to maintain hygiene and feel good. Brush your teeth. Wash your face. Bathe your body. Rest. Eat. Meditation is a tiny habit that has paid large dividends in my life. In my life as
- [Monday Meal Prep - London Broil](https://winecountrycrossfit.com/monday-meal-prep-london-broil/) - Monday Meal Prep - London Broil This beautiful dish is a perfect protein to accompany a big salad and steamed veggies. London Broil tends to be on the tougher side, but if you let it soak in the marinade much of that toughness melts away. The Primal Palate people suggest the marinade sit with the
- [Whole 30 - Off With A Bang!](https://winecountrycrossfit.com/whole-30-off-with-a-bang/) - Whole 30 - Off With A Bang! 18 people attended the Kick Off Meeting on Saturday morning prior to classes. Each person shared why they were there, and what benefits they were looking for via clean eating. Don’t worry if you missed the kick off meeting. We did a live video of the presentation and you
- [Monday Meal Prep - Crispy Oven-Baked Chicken Wings](https://winecountrycrossfit.com/monday-meal-prep-crispy-oven-baked-chicken-wings/) - Monday Meal Prep - Crispy Oven-Baked Chicken Wings I love chicken wings! I used to really like those sticky and sweet ones they have in restaurants during happy hour. They went down well with a cold one. But now I'm into Paleo. We're in the Whole 30 Month of October. And those traditional chicken wings
- [Priorities, Where Are They?!?](https://winecountrycrossfit.com/priorities-where-are-they/) - Priorities, Where Are They?!?
- [Do You Want This Cool Shirt?](https://winecountrycrossfit.com/do-you-want-this-cool-shirt/) - Do You Want This Cool Shirt? Then sign up to do the Tough Mudder with Wine Country CrossFit! It's all going down on October 14 right at the Sonoma Raceway. Close to home! Join the WCCF Team right HERE. Here's how it works: Sign up for the full mudder in Sonoma, CA online. Then search
- [Transformation - It Starts With Food](https://winecountrycrossfit.com/transformation-it-starts-with-food/) - Transformation - It Starts With Food That's RIGHT. It starts with what we put in our mouths. If you want to change how you feel, how you look, your health, how you move, the first place to start is with the food! We're all about functional fitness and building strength at Wine Country CrossFit. The
- [Monday Meal Prep - Kale Chips](https://winecountrycrossfit.com/monday-meal-prep-kale-chips/) - Monday Meal Prep - Kale Chips These are a favorite around my house. I find a lot of kids don't LOVE kale, but made like this they go very quickly. Easy to make. Great for snacks. Try 'em out! This recipe is complements of Paleo Leap, a veritable font of good and easy to
- [Coach's Tip - Stabilize First, Move Second](https://winecountrycrossfit.com/coachs-tip-stabilize-first-move-second/) - Coach's Tip - Stabilize First, Move Second Whether you are picking up a kettlebell, the baby, a bag of groceries, or even a 200 lb. bar, it's important to stabilize first, and move second. Steps to stability Screw your feet into the ground Squeeze your shoulder blades together Tighten your belly Reach back with your
- [Zero Prostate Cancer Run Report: Success!](https://winecountrycrossfit.com/zero-prostate-cancer-run-report-success/) - Zero Prostate Cancer Run Report: Success! Saturday was sooooo much fun! The runners, the helpers, the family and friends, the supporters. We had those that came out who had never even completed a 5K before, and we had those that were in it to win it! JC lead the pre-race warm up, and of course
- [Monday Meal Prep - Paleo Bites](https://winecountrycrossfit.com/monday-meal-prep-paleo-bites/) - Monday Meal Prep - Paleo Bites It's that time of the year. Many folks we know are embarking on the Whole Life Challenge. We are tackling the Whole30 in just a few weeks, and some folks just want to clean up their nutrition so they can feel amazing! We like these Paleo Bites because they
- [Friday Fun Day - Send Off!](https://winecountrycrossfit.com/friday-fun-day-send-off/) - Friday Fun Day - Send Off! We have lots going on this weekend! There is the Zero Prostate Cancer Run on Saturday morning at 8AM. This fun community event was started by three Napa sisters who lost their dad to prostate cancer. In a grass-roots fashion they have built this event with their hearts, and
- [Coach's Tip - Where Are Your Shoulders?](https://winecountrycrossfit.com/coachs-tip-where-are-your-shoulders/) - Coach's Tip - Where Are Your Shoulders? Have you noticed what your shoulders are doing when you move the bar? Pay attention because they make a BIG difference! Stabilizing under the bar starts at either the top or the bottom of the chain. The top of the chain is the shoulders. When you are setting
- [Wellness Wednesday - How Are Your Calluses?](https://winecountrycrossfit.com/wellness-wednesday-how-are-your-calluses/) - Wellness Wednesday - How Are Your Calluses? CrossFitters are known for tough hands. We have calluses with ridges and valleys as dramatic as the Sierra Nevada. And when they rip they sting and hurt! That's where this new ointment I discovered comes in. Recently I ripped my hand (during Cindy, if you must know) and
- [Transformation Tuesday - Where Does Change Start?](https://winecountrycrossfit.com/transformation-tuesday-where-does-change-start/) - Transformation Tuesday - Where Does Change Start? That's right. It starts in our thoughts. We work hard everyday to build strong and healthy bodies. But the most important muscle to flex is upstairs, between the ears. Take a look in the mirror at your beautiful face. Breath in and out five times nice and slowly,
- [Mondays We Talk About Food.....](https://winecountrycrossfit.com/mondays-we-talk-about-food/) - Mondays We Talk About Food..... ....So we can prepare you for the Whole 30 What: The Whole30 Program is a 30 day challenge where you eat ONLY the good stuff (real food), and get rid of all the bad stuff. No cheating for 30 days!! Yes, its hardcore, but it works and it has been
- [CrossFit Kills.....](https://winecountrycrossfit.com/crossfit-kills/) - CrossFit Kills..... I love that feeling of giving everything you have, and then giving a little more. These people laying on the floor do too. I know it. Cuz they keep coming back for more. CrossFit is perfect for the busy modern person. You get the workout of your life in no time at all.
- [Coach's Tip - Maintain A Neutral Neck](https://winecountrycrossfit.com/coachs-tip-maintain-a-neutral-neck/) - Coach's Tip - Maintain A Neutral Neck We are more powerful when our neck and spine are in alignment. Regardless of whether you are squatting, pressing, pulling, or dead lifting something heavy off the ground, the safest and best position for your head is directly in line with your spine. I know we see heaps
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- [Bod Pod - For Real This Time!](https://winecountrycrossfit.com/bod-pod-for-real-this-time/) - Bod Pod - For Real This Time! The Bod Pod will be here to asses your body composition on Sept 10 and 11. Body Composition Testing is a great way to see where you are in your health, wellness and fitness. The Bod Pod is one of the most relevant and sensitive body composition instruments to measure
- [Friday Fun Day - Because It's A Long Weekend!](https://winecountrycrossfit.com/friday-fun-day-because-its-a-long-weekend/) - Friday Fun Day - Because It's A Long Weekend! I love Fridays before a long weekend. That's usually when we skip town for an adventure, or maybe get together with friends or family. Friday's are fun because relaxation and a changed pace is on the horizon. Long weekends are even better because we get to
- [Coach's Tip: Where Are Your Hands When You Double?](https://winecountrycrossfit.com/coachs-tip-where-are-your-hands-when-you-double/) - Coach's Tip: Where Are Your Hands When You Double? Are you working on your double unders? Do you get one and then lose the plot on the second or third? The first place to look for a fix is at your hands. They should be slightly in front of your body, and you should
- [Wellness Wednesday: Let's Run!](https://winecountrycrossfit.com/wellness-wednesday-lets-run/) - Wellness Wednesday: Let's Run! Can you tell yet that we are into this running thing?!? We are planting seeds that only you can water and germinate. Attend our running clinics. Come into the Sunday Open Gyms to practice that Good Form Running. Put one foot in front of the other. Pay attention to where your
- [Transformation Tuesday - Building A Healthier YOU](https://winecountrycrossfit.com/transformation-tuesday-building-a-healthier-you/) - Transformation Tuesday - Building A Healthier YOU: Tips For Ending Bad Habits And Improving Your Overall Health Our overall health is impacted by many different components of our life, from relationships, to exercise, to eating, to friendships. When things are going smoothly in our lives, both our mental and physical health may be in solid shape.
- [Monday Meal Prep: 10 Minute Verde Chicken Soup](https://winecountrycrossfit.com/monday-meal-prep-10-minute-verde-chicken-soup/) - Monday Meal Prep: 10 Minute Verde Chicken Soup This is Suzanne Holliday's go to dinner on a busy night. Have you ever sampled her cooking? Every dish is amazing. If you haven't yet tasted her fares be sure to hang close to her at the next Paleo Potluck as her contributions always rock. She promises that
- [Kipping Clinic Report: Fun!](https://winecountrycrossfit.com/kipping-clinic-report-fun/) - Kipping Clinic Report: Fun! Tuesday night Coach JC hosted a Kipping Clinic. For the lucky attendees there was both laughter and improved movement! Don't afraid if you missed it as video highlights can be found on our Facebook page. Coach JC could moonlight as a stand-up comic if she tires of coaching. You know, we
- [Coach's Tip: Eyes On The Horizon](https://winecountrycrossfit.com/coachs-tip-eyes-on-the-horizon-2/) - Coach's Tip: Eyes On The Horizon Have you noticed where your eyes are when you move? People trying to figure out where their feet are while they squat will look down. But if you keep your eyes on the horizon your chest stays up which helps those hips shoot back. Those looking to improve their
- [What Are You Doing For Mobility?](https://winecountrycrossfit.com/what-are-you-doing-for-mobility/) - What Are You Doing For Mobility? CrossFit is phenomenal because it makes you strong very fast. There is no other exercise program on the planet that delivers results as quickly as CrossFit. The other side of that coin is this: CrossFit also makes you tight. This tension must be addressed directly and with effective tools.
- [Coach's Tip: Kip!](https://winecountrycrossfit.com/coachs-tip-kip/) - Coach's Tip: Kip! Come on in the gym tonight at 6.30PM to improve that KIP. Are you one of those that can get up over the bar, but can't link 'em? Or maybe you don't yet understand the concept of the KIP. Where ever you are in the process, Tuesday night at 6.30PM will
- [Monday Meal Prep - Green Smoothie Time](https://winecountrycrossfit.com/monday-meal-prep-green-smoothie-time/) - Monday Meal Prep - Green Smoothie Time
- [Coach Richy Ties The Knot!](https://winecountrycrossfit.com/coach-richy-ties-the-knot/) - Coach Richy Ties The Knot! It's with great pleasure that we make this announcement: On Saturday of THIS WEEK (that's right, tomorrow) Coach Richy Perez and Mayda Barajas will become husband and wife. They met at a Halloween party 10 years ago. She danced with him as a favor to a friend. The rest, well,
- [Kipping Pull-up Session - Next Tuesday](https://winecountrycrossfit.com/kipping-pull-up-session-next-tuesday/) - Kipping Pull-up Session - Next Tuesday Are you solid with your kipping pull-up? Or do you accomplish one or two kips and then it falls apart in the WOD? Then you resort to strict pull-ups. You still finish the WOD. But, well, it would all be smoother if you could just master that kip! Now's
- [Kittens Galore....Want Some?](https://winecountrycrossfit.com/kittens-galore-want-some/) - Kittens Galore....Want Some? These adorable kittens are looking for a home. THIS FRIDAY. This big pile of fur is actually nine little cats. Come by the gym this Friday, August 18, between 7AM-11AM to see for yourself just how cute they are. Play with them. Cuddle them. Put them in your pocket and call them
- [The Food At The BBQ Was Sumptuous.....](https://winecountrycrossfit.com/the-food-at-the-bbq-was-sumptuous/) - The Food At The BBQ Was Sumptuous..... Good food starts with good ingredients. Any chef will tell you that! Grill guy Daniel Gomez Sanchez killed it with the burgers on Saturday. I'm sure the grass-fed, well educated beef helped him crank out those delicious bites, but he clearly had something going on with how he
- [Members WOD & BBQ: Success!](https://winecountrycrossfit.com/members-wod-bbq-success/) - Members WOD & BBQ: Success! Saturday's Members Appreciation WOD & BBQ made for a delightful, fun and delicious occasion. Charles' back yard provided the stunning setting. Coaches Scott & JC put together a fun team WOD. Daniel's skills at the grill were undeniable. And all of YOU brought the great energy and sumptuous side dishes.
- [Saturday August 12: Member Appreciation WOD & BBQ](https://winecountrycrossfit.com/saturday-august-12-member-appreciation-wod-bbq/) - Saturday August 12: Member Appreciation WOD & BBQ We are holding this special event in Yountville at 1069 Darms Lane. 10AM WOD 11AM-12.30 BBQ The gym will be closed! If you somehow missed the lead-up to this and are looking for your CrossFit community, come join us!
- [Friday Fun Day](https://winecountrycrossfit.com/friday-fun-day-6/) - Friday Fun Day
- [Good Form Running Clinic](https://winecountrycrossfit.com/good-form-running-clinic/) - Good Form Running Clinic Now's the time to improve on that running. This event kicks of two months of running activities. Get it going now so that you feel great and accomplished in our September and October events. This short clinic includes: -Video gait analysis -Proper mechanics -Takeaway drills Time: 8.30-10AM Location: 3367 Solano Ave, Napa (Hosted
- [It's Not Just About The Wine.....](https://winecountrycrossfit.com/its-not-just-about-the-wine/) - It's Not Just About The Wine.....
- [August Member Of The Month - Richard Harrison](https://winecountrycrossfit.com/august-member-of-the-month-richard-harrison/) - August Member Of The Month - Richard Harrison Richard comes to us from the Central Coast of CA. As a kid he swam, body surfed, played baseball and football. He served in the US Army from 1966 through 1969. After his stint in Germany he became an ACE Hardware Man where he stayed until retirement
- [Monday Meal Prep - Fat Head Pizza: The Holy Grail](https://winecountrycrossfit.com/monday-meal-prep-fat-head-pizza-the-holy-grail/) - Monday Meal Prep - Fat Head Pizza: The Holy Grail This is for real! Try making and eating this. It's our new favorite. Easy. Fun for all at the table. You can even stray from the recipe and use left-over ingredients found in your fridge as toppings. Find Fat Head Pizza recipe HERE. Fat Head
- [Members Appreciation WOD & BBQ](https://winecountrycrossfit.com/members-appreciation-wod-bbq/) - Members Appreciation WOD & BBQ
- [Coach's Tip - Eyes On The Horizon](https://winecountrycrossfit.com/coachs-tip-eyes-on-the-horizon/) - Coach's Tip - Eyes On The Horizon Where do you look when you move the bar? Is it down? Is it up? Do you close your eyes? Pay attention for your personal inventory. Then, try keeping your eyes on the horizon and see what happens. Looking forward will help you avoid crazy neck gymnastics. It
- [How Much Protein?](https://winecountrycrossfit.com/how-much-protein/) - How Much Protein? Other than growing muscle, protein does a great deal for your body, including growing hair, forming blood cells, and providing energy. Even if you have begun supplementing your diet with protein powder, you may still find yourself wondering if you are consuming enough of this essential nutrient. How much protein should you
- [Friday Fun Day](https://winecountrycrossfit.com/friday-fun-day-5/) - Friday Fun Day When your friends and family ask you how you’re losing all that weight and making all those GAINZ, make sure to tell them it’s all thanks to Wine Country Crossfit, the best Crossfit in Napa. Better yet, just tell everyone you meet about us!
- [Join WCCF Zero Team & Win](https://winecountrycrossfit.com/join-wccf-zero-team-win/) - Join WCCF Zero Team & Win The Zero Prostate Run on September 16 is a 5/10K run in Kennedy Park. This heart-felt community fundraiser was started by three Napa sisters who lost their father to Prostate Cancer. Originally called Daughters For Dads, each year it's bigger and we are excited to be involved. WCCF provides
- [Coach's Tip - Keep A Flat Back](https://winecountrycrossfit.com/coachs-tip-keep-a-flat-back/) - Coach's Tip - Keep A Flat Back Rule #1: Don't round that back! Deadlift. Snatch. Clean, etc. They ALL require that you have a flat back. When the back is flat the integrity of the spine is protected. When the spine is in alignment you will be stronger in your movement. Not sure
- [Member Appreciation WOD & Bar-B-Que](https://winecountrycrossfit.com/member-appreciation-wod-bar-b-que/) - Member Appreciation WOD & Bar-B-Que Saturday August 12 we will host the Saturday Classes in Yountville followed by a Member Appreciation Bar-B-Que. Gym will be closed on this day in honor of YOU, our members. Please sign up in the gym so we know you are coming! Location: Fabulous Yountville location yet to be disclosed
- [Announcing Londyn Ann Menegon](https://winecountrycrossfit.com/announcing-londyn-ann-menegon/) - Announcing Londyn Ann Menegon We are so excited for Tida, Courtney, and of course Grandma Ann Menegon that they have added Londyn Ann to their brood. We hope for long nights of sleep and happy days for all of them! Londyn was born on 7.21.17. She weighed in at 8 pounds and 2 oz. She
- [Friday Fun Day!](https://winecountrycrossfit.com/friday-fun-day-4/) - Friday Fun Day!
- [Coach's Tip - How Do We Squat?](https://winecountrycrossfit.com/coachs-tip-how-do-we-squat/) - Coach's Tip - How Do We Squat? That's right! We all need constant reminders to keep that form in tip-top shape. Take a look at the children in your life. Watch them in the play yard. See what happens when they squat. 90% of the time they demonstrate the form we want. Butt OUT and
- [Transformation Via Nutrition](https://winecountrycrossfit.com/transformation-via-nutrition/) - Transformation Via Nutrition The CrossFit Foundation is hosting an academic nutrition conference in SF on Friday July 21st. It's FREE to attend, and looks to be full of well-researched information vital to health. Learn more about health and nutrition for yourself, your family, and for your friends. Attendance is free of charge, but you must
- [Monday Meal Prep - Faux Reese's Cups](https://winecountrycrossfit.com/monday-meal-prep-faux-reeses-cups/) - Monday Meal Prep - Faux Reese's (also known as hockey pucks) Years ago I adapted this recipe from a paleo chocolate bark recipe, and then I shared my version on the Whole Life Challenge forum...Since then, this recipe has been shared around so many times, that it keeps making its way back to me, like
- [Bod Pod Date Change](https://winecountrycrossfit.com/bod-pod-date-change/) - Bod Pod Date Change
- [Bod Pod Is Back!](https://winecountrycrossfit.com/bod-pod-is-back/) - Bod Pod Is Back!
- [Coach's Tip: Screw Your Feet In](https://winecountrycrossfit.com/coachs-tip-screw-your-feet-in/) - Coach's Tip: Screw Your Feet In
- [July Member Of The Month: Remi Petri](https://winecountrycrossfit.com/july-member-of-the-month-remi-petri/) - July Member Of The Month: Remi Petri
- [Monday Meal Prep: Paleo Pancakes](https://winecountrycrossfit.com/monday-meal-prep-paleo-pancakes/) - Monday Meal Prep: Paleo Pancakes
- [Coach's Tip: Tighten That Belly](https://winecountrycrossfit.com/coachs-tip-tighten-that-belly/) - Coach's Tip: Tighten That Belly
- [Freedom WOD Survived!](https://winecountrycrossfit.com/freedom-wod-survived/) - Freedom WOD Survived! Congrats to all of the brave souls who turned up for The Freedom WOD. We hope it was a great celebration everyone!
- [July 4th Freedom WOD](https://winecountrycrossfit.com/july-4th-freedom-wod/) - July 4th - Freedom WOD 9AM Class. Show up hydrated! 1176 Freedom WOD As Many Rounds As Possible (AMRAP) in 60 minutes 17 Power Cleans (135/95 lbs) 75 Air Squats At the end of each round, unload the barbell and carry it 200 meters away. Return to the plates and then carry one forward to
- [July 4th Weekend Schedule](https://winecountrycrossfit.com/july-4th-weekend-schedule/) - July 4th Weekend Schedule Happy 4th of July weekend to ALL! Enjoy time with family and friends. Relax. Have Fun. Come in and Work Out. Mobilize all those tight spots. Saturday July 1 - CrossFit 9AM, Elements 10AM Sunday July 2 - Open Gym 9.30-11.30AM Monday July 3 - Business as usual EXCEPT NO 6.30PM
- [New Programming & New Programmer](https://winecountrycrossfit.com/new-programming-new-programmer/) - New Programming & New Programmer We thank Coach Rich Tippitt for his hard work and the great programming he provided for the last year and a half. As of July 1st we welcome Richy Perez as our new programmer. Richy says "it's time to test where you are with your strength so next week we will see
- [Coach's Tip - Rest Days RULE](https://winecountrycrossfit.com/coachs-tip-rest-days-rule/) - Coach's Tip - Rest Days RULE We LOVE to work hard. It's what sets us apart, what CrossFit is all about. It makes us different. Hard work keeps mediocrity at bay. But rest is critical. If your performance is not where you think it should be, the missing ingredient might be REST. How is your
- [T-Shirt Design Contest Winner!](https://winecountrycrossfit.com/t-shirt-design-contest-winner/) - T-Shirt Design Contest Winner! We are excited to present the winning design. There were many creative and innovative submissions. We thank ALL who participated. The new shirts should be in by late July. Please sign-up in the gym to pre-order your shirt so that you are guaranteed to not only get one, but get your
- [Meal Prep Monday: Chicken Fried Rice](https://winecountrycrossfit.com/meal-prep-monday-chicken-fried-rice/) - Meal Prep Monday: Chicken Fried Rice I made this dish and it was a totally manageable recipe for me! I'm a bit lazy in the kitchen because I'm just too darn busy. I tend toward a salad, a steamed veggie, and some animal protein thrown on top. Easy peasy. This recipe was a bit more
- [Friday Fun-Day](https://winecountrycrossfit.com/friday-fun-day-3/) - Friday Fun-Day
- [Coach's Tip - Knees Out](https://winecountrycrossfit.com/coachs-tip-knees-out/) - Coach's Tip - Knees Out
- [Stay Hydrated In This HEAT!](https://winecountrycrossfit.com/stay-hydrated-in-this-heat/) - Stay Hydrated In This HEAT!
- [T-Shirt Design Contest](https://winecountrycrossfit.com/t-shirt-design-contest/) - T-Shirt Design Contest
- [Monday Meal Prep - Coach Scott's Healing Salad](https://winecountrycrossfit.com/monday-meal-prep-coach-scotts-healing-salad/) - Monday Meal Prep - Coach Scott's Healing Salad
- [Carlos Makes A Difference](https://winecountrycrossfit.com/carlos-makes-a-difference/) - Carlos Makes A Difference Our very own Carlos Hagedorn is changing the world with his heartfelt leadership work in education. He co-founded the Legacy Youth Project which is now in its 5th year. Their mission: Guided by our Heartwork, the LEGACY Youth Project is a transformative educational and community experience for at-promise youth of the Napa Valley.
- [Get Those Doubles Once & For All!](https://winecountrycrossfit.com/get-those-doubles-once-for-all/) - Get Those Doubles Once & For All! The time is now. Don't wait any longer. You know you want to be one of those cool CrossFitters that can just pick up a rope and bang out 40 doubles per round in the WOD. Sign up here to add doubles to your quiver of tools. Time:
- [Coach's Tip - Squeeze Your Butt!](https://winecountrycrossfit.com/coachs-tip-squeeze-your-butt/) - Coach's Tip - Squeeze Your Butt! At the top of that squat, squeeze your butt. At the top of the deadlift, clench that booty. To make that bar fly up in that thruster, flex that derriere! Are you getting the picture yet? Utilize the most powerful muscles in the body to build strength and move that
- [Time To Revamp Your Goals!](https://winecountrycrossfit.com/time-to-revamp-your-goals/) - Time To Revamp Your Goals! Six months ago you all wrote your 2017 goals on the Goal Board. It's now time to assess your progress at the six month mark. Take note of your successes, and plan for what you will accomplish in the rest of the year. Get it done before the end of the
- [Monday Meal Prep - Broccoli Salad](https://winecountrycrossfit.com/monday-meal-prep-broccoli-salad/) - Monday Meal Prep - Broccoli Salad: Time for summer picnics and bar b q’s! Did the host or hostess request you bring a side dish, or salad? Here is an easy one that is always popular! Servings: 4 Ingredients: Salad 12 ounce bag broccoli florets, cut into uniform size ¼ cup juice sweetened cranberries berries (avoid the
- [Friday Fun Day](https://winecountrycrossfit.com/friday-fun-day-2/) - Friday Fun Day
- [June Member Of The Month](https://winecountrycrossfit.com/june-member-of-the-month/) - June Member Of The Month When Daniel started with us his knees caved in on his squat, his hips were crazy stiff and chef life was getting the better of him. Fast forward almost three years and his transformation is notable. He works hard daily and gets plenty mobility in the mix. He RX's most
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- [Monday Meal Prep: Moo-Less Chocolate Mouse](https://winecountrycrossfit.com/monday-meal-prep-moo-less-chocolate-mouse/) - Monday Meal Prep: Moo-Less Chocolate Mouse This is a good Diane Sanfilipo recipe (founder of the 21 day sugar detox) that is super fast and tastes decadent but is actually a healthier indulgence, full of good fats, and without the sugar! Avocado is a super food, its healthy fats aid in digestion of carotenoids and lycopene.
- [Coach's Tip: Elbows Up](https://winecountrycrossfit.com/coachs-tip-elbows-up/) - Coach's Tip: Elbows Up When you catch that clean you want to keep those elbows high. When you execute that thruster, keep 'em up! In that front squat we want them pointing to the other side of the room. Elbows up requires shoulder flexibility. If you are one of the many people who has tight
- [Murph Was A Success!](https://winecountrycrossfit.com/murph-was-a-success/) - Murph Was A Success!
- [Monday Meal Prep - Bulletproof Coffee](https://winecountrycrossfit.com/monday-meal-prep-bulletproof-coffee/) - Monday Meal Prep - Bulletproof Coffee
- [Murph On Monday!](https://winecountrycrossfit.com/murph-on-monday/) - Murph On Monday!
- [Coach's Tip: Chest Up](https://winecountrycrossfit.com/coachs-tip-chest-up/) - Coach's Tip: Chest Up At the bottom of that squat keep your chest up. Working to keep the chest up will put more weight in your heels. It will strengthen the muscles on your back. It will also look good!
- [Tough Mudder Team](https://winecountrycrossfit.com/tough-mudder-team/) - Tough Mudder Team: Tough Mudder is coming to the Sonoma Raceway October 14 and 15. Our very own Daniel Gomez Sanchez is organizing a Wine Country CrossFit Team. Prices go UP on May 25th, so the time is NOW to get on board. Call or text Daniel directly to get on the team: 702.250.6902. I did
- [Monday Meal Prep](https://winecountrycrossfit.com/monday-meal-prep-2/) - Monday Meal Prep - Almost Five Ingredient Pizza Spaghetti Pie
- [Double Under Clinic  - June 17th](https://winecountrycrossfit.com/double-under-clinic-on-horizon/) - Double Under Clinic - June 10th
- [Coach's Tip: Remember To Breathe!](https://winecountrycrossfit.com/remember-to-breathe/) - Coach's Tip: Remember To Breathe! It's so fundamental. We can't live without it. But how often do we hold our breath when we should have that oxygen coursing through our veins? I used to hold my breath in big rapids, and it made me even more scared and my paddling awkward and clumsy. Then I
- [Build That Summer Body NOW](https://winecountrycrossfit.com/build-that-summer-body-now/) - Build That Summer Body NOW: The time is now! CrossFit and clean eating are the magic combo for lasting change in the body. The time is RIPE to get started by joining the Whole Life Challenge. It starts this Saturday, May 20. Join the Wine Country CrossFit Team HERE. The Whole Life Challenge is a game.
- [Bod Pod Body Composition Testing](https://winecountrycrossfit.com/bod-pod-body-composition-testing/) - Bod Pod Body Composition Testing: Body Composition Testing is on Tuesday May 23rd at the gym. Sign up sheet is in the gym. If you are away and need to sign up from remote please send a text to 707-337-9441 to indicate your ideal testing time. Appointments are on the 10 minute interval from 6AM-6PM.
- [Monday Meal Prep: Carrot Banana Muffins](https://winecountrycrossfit.com/monday-meal-prep-carrot-banana-muffins/) - Monday Meal Prep: Carrot Banana Muffins. Make these awesome Paleo muffins and surprise the entire family.
- [Coach's Tip: Butt Back First](https://winecountrycrossfit.com/coachs-tip-butt-back-first/) - Coach's Tip: Butt Back First
- [Friday Fun Day](https://winecountrycrossfit.com/friday-fun-day/) - Friday Fun Day
- [Sleep. It's The Key](https://winecountrycrossfit.com/sleep-its-the-key/) - Sleep. It's The Key: We work hard. We train hard. We are continually looking for improvements in our performance. All the while we adjust what we eat. We tinker with the volume and load of our training. We test the recovery formulas. All of that is important. But, it turns out that sleep is the
- [May's Member Of The Month: Kris Conemac](https://winecountrycrossfit.com/mays-member-of-the-month-kris-conemac/) - May's Member Of The Month: Kris Conemac. Give back. Be nice. Have a kind heart. Be generous. Those are just a few words that describe Kris.
- [Monday Meal Prep](https://winecountrycrossfit.com/monday-meal-prep/) - Monday Meal Prep: Beginning of the week and we want things simple! Try this awesome Thai Curry Chicken from Nom Nom Paleo. Her recipes are always fresh, fun and easy. We are already into May and the Whole Life Challenge will start again on the 20th. Need support to understand how and why this Paleo
- [We Survived & Whole Life Challenge On Horizon](https://winecountrycrossfit.com/we-survived-whole-life-challenge-on-horizon/) - We Survived & Whole Life Challenge On Horizon: We survived Coach Scott's birthday celebration and the Filthy 50! People were duking it out from 23:00 all the way to 38:25, and we a visit from Pukie. Congrats to Scott, and may the next half century be just as momentous as the first.!
- [Live Reggae Music - Thursday Night - Blue Note Napa - Free](https://winecountrycrossfit.com/live-reggae-music-thursday-night-blue-note-napa-free/) - Live Reggae Music - Thursday Night - Blue Note Napa - Free: That's right, FREE! Bianca Bar of the 5:30PM class is the new owner of Blue Note Napa. She LOVES CrossFit, and she's showing her thanks by offering us FREE tickets to the 420 Event. This one-night event, on April 20 (4/20) is a rocking night
- [Words From Our Programmer](https://winecountrycrossfit.com/words-from-our-programmer/) - Words From Our Programmer: Congratulations on finishing the Open; now let's get to work! Our programmer's words are telling us that over the next few weeks you will notice more benchmark workouts, powerlifting and strongman type work. This programming direction has two goals: To set some definitive markers we can re-test throughout the year and
- [Get Ready To Party - Muscles De Mayo (5th Of May)](https://winecountrycrossfit.com/get-ready-to-party-muscles-de-mayo-5th-of-may/) - Get Ready To Party - Muscles De Mayo (5th Of May): Cinco De Mayo is celebrated to commemorate the Mexican Army's unlikely victory over French forces at the Battle of Puebla on May 5, 1862, under the leadership of General Ignacio Zaragoza. We LOVE unlikely victories, and we LOVE a reason to celebrate! This year we
- [Legacy Youth Project & WCCF Open Celebration!](https://winecountrycrossfit.com/legacy-youth-project-wccf-open-celebration/) - Legacy Youth Project & WCCF Open Celebration!
- [Awards Ceremony, Century Club & 17.5](https://winecountrycrossfit.com/awards-ceremony-century-club-17-5/) - Awards Ceremony, Century Club & 17.5 We have loved hosting The Open this year! The highs, the lows, the tears, the joy, the firsts, the PR's. You all make us proud! To celebrate your many successes we will have our own in-house Awards Ceremony on Friday followed by the Century Club* and tacos. All are
- [Friends & Family, Stronger Together & 17.4](https://winecountrycrossfit.com/friends-family-stronger-together-17-4/) - Friends & Family, Stronger Together & 17.4 March 27th is the start of our Friends & Family Week. March 27th through April 1st we invite YOU to bring your homies to as many classes as they can fit in. As a "Thank You" for your commitment to WCCF, we are offering a FREE WEEK to
- [Save Wild Animals & 17.3](https://winecountrycrossfit.com/save-wild-animals-17-3/) - Save Wild Animals & 17.3 Wildlife Rescue Center of Napa saves wild animals. This Napa non-profit that was started in 1991 does a lot of good in our community. They are having a fundraiser on April 28th. Mark your calendar now for the Wild Night At The Castle! Napa Wildlife Rescue is the licensed organization
- [Urban Remedy Comes To Wine Country CrossFit](https://winecountrycrossfit.com/urban-remedy-comes-wine-country-crossfit/) - Urban Remedy Comes To Wine Country CrossFit Urban Remedy believes that food is healing while we at Wine Country CrossFit think the same! Therefore, we invited Urban Remedy to do a juice tasting at Wine Country CrossFit on Monday, March 6, 4.00-6.00PM. That's this Monday! Urban Remedy is an organic juice and healthy meal company that has stores in
- [And The Open Has Begun!](https://winecountrycrossfit.com/and-the-open-has-begun/) - And The Open Has Begun! Just following CrossFit HQ's announcement on Thursday evening we hosted our own Head To Head of 17.1 with the courageous Tristin Johnson and Daniel Gomez Sanchez. They both dug deep, performed well and it was exciting to watch them go at it. With this initial event The Open has truly begun! Our
- [President's Day Schedule](https://winecountrycrossfit.com/presidents-day-schedule/) - President's Day Schedule In honor of all of the Presidents of the United States we will have an amended class schedule on Monday February 20. This day of acknowledgement and celebration was originally for George Washington. His birthday is February 22. But now we celebrate all of
- [Carlos' Legacy Creates Big Impact](https://winecountrycrossfit.com/carlos-legacy-creates-big-impact/) - Carlos' Legacy Creates Big Impact Our very own Carlos Hagedorn's life work is Legacy Youth Program. Around the gym we know Carlos as a devoted CrossFitter, a great guy that has a smile for everyone. In his other life he is a veteran educator. He's a professor at SF State, Napa Valley College, Vintage High School.
- [CrossFit Is Community](https://winecountrycrossfit.com/crossfit-is-community/) - CrossFit Is Community Tomorrow we will do the Walter Krumholz Memorial Wod. Most of us at Wine Country CrossFit didn't know Walter, but he was a part of our greater CrossFit Community. He and Coach Hilary worked out together in Japan when they both called CrossFit Chikara home. Hilary reports "he was so so so nice, and now friends
- [Is Coffee Bad?](https://winecountrycrossfit.com/is-coffee-bad/) - Is Coffee Bad? Espresso. Strong and Dark. Large quantities of it. After a glass of water I move straight onto the coffee. Never before today have I entertained the question: Is coffee bad? When I visit people in their homes and they serve drip coffee I behave politely and say "it's good." Truth: It's never quite
- [Eat Well Feel Great Save The Planet](https://winecountrycrossfit.com/eat-well-feel-great-save-planet/) - Eat Well I am now a big fan of Chef Aaron Hodge's Fit Meals. In order to eat well I place my order on his website on Friday or Saturday of each week, and they are ready for pick-up on Monday after 4.30PM. When I can't fit the pick-up into my schedule he even delivers
- [Dick Tipp's Post Wodapalooza Report](https://winecountrycrossfit.com/dick-tipps-post-wodapalooza-report/) - He's back, and he is already focused on training for next year! This was Rich's first ever CrossFit competition. He had never even done a throw down with the boys from the hood! We say "way to go big out of the gate!" Wodapalooza is the Miami Fitness Festival. It's televised. It's busy. There's pressure
- [Women's March - Napa Valley - Please Join Us](https://winecountrycrossfit.com/womens-march-napa-valley-please-join-us/) - PRESS RELEASE INFORMATION: Women’s March – Napa Valley January 21, 2017 - Saturday 10:00 am: March 11 am —1:00 pm: Event "Drum Party" / Chorus / Music / Chants / Speakers From Oxbow South sidewalk up 1st Street to Main, left to Veteran's Memorial Park. Located on the corner of 3rd and Main Streets
- [The Open is coming….AND WE ARE SO EXCITED!](https://winecountrycrossfit.com/open-coming-excited/) - First things first, if you don’t know about the CrossFit Open, please read HERE. Don’t let it intimidate you. It doesn’t matter where you place and YOU DEFINITELY WILL NOT BE LAST! There are countless thousands of people every year who don’t finish all 5 workouts and we want to help you avoid that.
- [Martin Luther King Day & Recovery Idea](https://winecountrycrossfit.com/martin-luther-king-day-recovery-idea/) - In honor of the amazing Martin Luther King Junior we will offer an amended class schedule on Monday January 16. Our day includes: Boot Camp - 7AM CrossFit - 9AM CrossFit 4.30PM ========================= Cryotherapy Would you hang out in a below-freezing chamber for the chance of revved metabolism, improved sleep, and major calorie burn?
- [Wodapalooza & Recovery](https://winecountrycrossfit.com/wodapalooza-recovery/) - Our very own Dick Tip (aka Richard Tippitt) is flying across the country this week to compete in the Wodapalooza. This great competition is the Miami Fitness Festival that includes face-off weight lifting events, beach sprints and paddling obstacle courses. But the most sought after events are CrossFit, including Elite, RX and Intermediate divisions. Dick Tip
- [It's A New Year. Let's Set Intentions!](https://winecountrycrossfit.com/new-year-lets-set-intentions/) - We set the intention that all our CrossFit friends and relatives have a safe and happy New Year. Train hard. Play hard. Party hard. Always have a designated driver! Say good bye to 2016 and hello to 2017 in the best way you know how. On our part the schedule for the next few days
- [Holiday Fun, Set 2017 Goals Now](https://winecountrycrossfit.com/holiday-fun/) - The Christmas Nutcracker made for great holiday fun! Coaches Scott and JC put together a fun and killer program for the morning. The class started with 15 minutes to find your new clean One Rep Max, and we saw some good numbers go up and the PR bell rung a few times! He graciously gave us
- [Holiday Toy Drive For Aldea](https://winecountrycrossfit.com/toy-drive/) - Wine Country CrossFit is doing a toy drive this holiday season, and the recipient is Aldea Children & Family Services! This amazing organization makes a giant difference in people's lives. Please bring in new and unwrapped toys and put them in the wine barrel just below Santa. This time round Santa happens to be
- [Exciting December Events](https://winecountrycrossfit.com/exciting-december-events/) - Everyone is busy in December, and we are now adding to your already full social calendar with these exciting December events. Please mark your calendar as full on December 17th until noon for the following: Shop With A Cop Wrapping Elves Pay it forward when you sign up to help with the annual Shop With A Cop
- [Members Only - Black Friday Sale](https://winecountrycrossfit.com/members-black-friday-sale/) - It's happening at Wine Country CrossFit all weekend. Saturday and Sunday get 30%-60% off ALL our soft goods including: -WCCF Wrist Wraps - 30% off -Rock Guard Shin Protectors - 40% off -T shirts - 20% off -Shorts - 60% off -Beanie Hats - 50% off -Sweatshirts - 30% off Don't be like these people
- [Holiday Schedule](https://winecountrycrossfit.com/holiday-schedule-2/) - It's Thanksgiving this week, so that means it's time for some rich food, yummy pies, and some bad humor! But, since we know you are going to eat soooo much this week, we know you will also want to keep moving. Below is our holiday schedule: Thanksgiving Day - 9AM CrossFit Friday November 25th
- [Project Purple Party - This Friday 5PM](https://winecountrycrossfit.com/project-purple-party-friday-5pm/) - Project Purple Project Purple was started by Dino Verelli who lost his Dad to pancreatic cancer. We know Dino because he dropped in and left his sweat angel on our floor after a CrossFit class. We told him we would support his fundraiser, and we are doing it this Friday! All day long you can
- [Let's Vote!](https://winecountrycrossfit.com/lets-vote/) - Vote! Vote! Vote! Voting Day is upon us, and Wine Country CrossFit locally supports the following: NO on Z, YES on Mary Luros, YES on Scott Sedgley, and YES on Ryan Gregory if you are in the County. In college, I read Democracy In America in which French sociologist Alexis de Tocqueville predicts that Americans will become politically
- [Happy Halloween - CrossFit Kids Changes](https://winecountrycrossfit.com/happy-halloween-crossfit-kids-changes/) - Happy Halloween Tis the season to dress up, and I found this beautiful family yesterday roaming the streets! It must require some special agility, balance, and coordination to navigate the world on stilts, so I bet those are CrossFitters behind those masks...... We had our own dress-up fun last weekend at our Howl At The
- [Howl at the Moon](https://winecountrycrossfit.com/howl-at-the-moon/) - It's time for some blood-curdling fun this Friday at our Howl at the Moon party! Come in costume or in work out gear, and enjoy an awesome WOD, along with delicious food from the Tacos El Muchacho Alegre truck, beverages, and--as always--the best CrossFit community in town! The WOD will be as follows: -13 Min:
- [Let's Get Ready to Ruuuuumble!](https://winecountrycrossfit.com/lets-get-ready-ruuuuumble/) - We love rallying around our members--inside and, especially, outside of the gym! Not only do you guys do amazing things in your CrossFit classes, but you are also rock stars personally and professionally--and we love bragging on you! This week, we're bragging on WCCF member Don Mohammed (@papamidnight170 on Instagram) who has, once again, claimed
- [Support Local Eden Granola](https://winecountrycrossfit.com/support-local-eden-granola/) - Wine Country CrossFitters, family, and friends, There will be a mom-owned business pop-up in Napa next Friday, September 30th at 1027 Dezerai Court from 4-7 P.M.! Our very own Deborah Wasserman, owner of Local Eden Granola (http://www.localeden.com/), will be there! Activities will be friendly for adults and kids alike, including a door raffle (valued
- [Medals for Team WCCF at Zero Cancer Run!](https://winecountrycrossfit.com/wccf-team-wins-medals-zero-cancer-run/) - Medals from Zero Cancer Run! The Zero Cancer Run was a fun community event! We had 10 folks there from Wine Country CrossFit. We saw lots of friends and fitness folks from the community. JC led a GREAT warm up that both got folks moving and made them laugh - just watch out when that
- [Zero Cancer Team](https://winecountrycrossfit.com/zero-cancer-team/) - Zero Cancer Team On September 17, the Wine Country CrossFit Coaching Staff will be at the starting line with our Zero Cancer Team for the Zero Prostate Cancer Run in Kennedy Park. We will lead the warm up, and some of us will even do the run! We invite you to join our TEAM. This
- [Olympic Gold and Going For It](https://winecountrycrossfit.com/olympic-gold/) - Olympic Gold Last year, when the US Women's Whitewater Team did some reunion racing in preparation to paddle from Molokai to Oahu, I had the good fortune to paddle with Erin Cafaro Mackenzie. She joined our team despite never having held a paddle in her hand. She quickly picked up the nuances and subtlety of the forward
- [The Days Are Shorter](https://winecountrycrossfit.com/the-days-are-shorter/) - The Days Are Shorter... And the head, heart, and body are ready to train. The days are shorter...The Summer Solstice has passed, the sun's angle is a little different in the sky and the light in the late afternoon has that different hue. The days are shorter...But the garden is full of bounty, and the
- [Fourth Annual Napa River Paddle Day](https://winecountrycrossfit.com/fourth-annual-napa-river-paddle-day/) - Wine Country CrossFitters, family, and friends of the active community, let's spread the word about the Fourth Annual Napa River Paddle Day on September 24th! Beginning at 10 A.M., Napa River Paddle Day is an opportunity for the community to explore our river while learning about local river sport activities via the Napa Valley Yacht
- [Join WCCF Team on Zero Cancer Run](https://winecountrycrossfit.com/zero-cancer-run/) - Zero Prostate Cancer Run According to the CDC, prostate cancer is the most common non-skin cancer among American men. Join us on September 17 for the Zero Prostate Cancer Run in Kennedy Park. Become a part of the Wine Country CrossFit team to have fun, end prostate cancer, and participate in a great community event. Wine
- [WCCF'r DGS Goes BIG](https://winecountrycrossfit.com/dgs-goes-big/) - DGS goes BIG Daniel Gomez Sanchez lifts heavy weights, hits big PR's and works daily on his weaknesses. In fact, just last week his new CrossFit Total was a meager 1215#! :) For those of you too busy to click the hyperlink, the CrossFit Total is the sum of the best of three attempts at the
- [Whole Life Challenge](https://winecountrycrossfit.com/whole-life-challenge-2/) - It's that time of year again. Sign up now for the Whole Life Challenge that starts September 17 and get the early bird discount. It's a good deal for both those returning to the Challenge and those new to the adventure. Wait! Hold it! We just did that. It was something about moving everyday and mobilizing
- [CrossFit Games Week!](https://winecountrycrossfit.com/crossfit-games-week/) - Games Week The CrossFit Games are this week, so get ready for inspiring movement. The Teen and Masters Competition begins on Tuesday at 9AM and runs until 6PM. We will stream them live at the gym. The Team and Individual Competitions begin on Friday with the finals for both on Sunday afternoon. Last year I
- [Essentrics - Try It Out In July For FREE!](https://winecountrycrossfit.com/essentrics-try-july-free/) - Discover Essentrics Looking to add some flexibility to your program? Attend the Essentrics class on Mondays at 7.45PM. “Essentrics is a dynamic workout that lengthens and strengthens every muscle in the body, resulting in greater joint mobility and lean, long muscles. Using the entire body during the workout, Essentrics uses the healing principles behind physiotherapy to help create
- [4th Of July!](https://winecountrycrossfit.com/4th-of-july/) - Happy 4th of July! The 4th of July. We celebrate our independence. We celebrate our strength. We celebrate our humility. We celebrate with one class at 10AM on Monday, July 4th. Wear your most patriotic gear and come have some fun! All are welcome.
- [Discover Essentrics, New Morning Schedule](https://winecountrycrossfit.com/discover-essentrics-new-morning-schedule/) - Discover Essentrics Looking to add some flexibility to your program? Attend the Essentrics class on Mondays at 7.45PM. "Essentrics is a dynamic workout that lengthens and strengthens every muscle in the body, resulting in greater joint mobility and lean, long muscles. Using the entire body during the workout, Essentrics uses the healing principles behind physiotherapy to help
- [CrossFit Kids Summer Sessions](https://winecountrycrossfit.com/crossfit-kids-summer-sessions-starts-today/) - Summer Sessions Wine Country CrossFit hosts summer sessions for our three level of CrossFit Kids classes. The summer sessions run from June 20 through July 20, and we take a break on the 4th of July. Not sure how to keep your kids moving while school is out? Send them to us! All of our
- [Bathroom Busted & House Keeping](https://winecountrycrossfit.com/bathroom-busted/) - Bathroom Busted We apologize for this enormous inconvenience! Steps are in place to get the pump repaired ASAP. In the meantime, with the bathroom busted, please go out the door by the Wall Ball dispenser, wind your way down the hallway, and there is a perfectly functional bathroom under the stairs on the west side
- [Memorial Day](https://winecountrycrossfit.com/memorial-day/) - In honor of Memorial Day our regular class schedule is amended: We will have one group class at 10AM. Please join us for Murph. This arduous workout can be scaled as needed, but it is designed to be a slog, a suffer-fest. Choose a scale that forces you to dig deep and dive into your
- [Community Service & Memorial Day Logistics](https://winecountrycrossfit.com/community-service/) - Community Service Wine Country CrossFit gave back to the community last weekend when we set up our obstacle course at the annual Girls On The Run event at Kennedy Park. This year's community service theme was "Super Heroes," and we had 50 kids race their way through the course. They choose a card at the beginning
- [Barbell Club Renovation](https://winecountrycrossfit.com/barbell-club-renovation/) - Barbell Club Barbell Club has a new time and a new look. We heard from many of you that you wanted to attend, but that the 6.30 PM start was simply too late. We have restarted the class now at 6:00 PM. We have also consolidated it to three days a week; Monday, Tuesday, and
- [Gutsy Girl & The Whole Life Challenge](https://winecountrycrossfit.com/gutsy-girl-whole-life-challenge/) - The Gutsy Girl and The Whole Life Challenge The Gutsy Girl: Escapades For Your Life Of Epic Adventure is a cool new book that is currently #5 on the NYT bestseller list. It teaches girls to handle fear, be bold and saddle their own bronc, among many other useful and real life skills. It is
- [Wodify Now Live!  Cinco De BeastMode](https://winecountrycrossfit.com/wodify-now-live-cinco-de-beastmode/) - Wodify Now Live! With Wodify now live, Wine Country CrossFit is now a streamlined beast of efficiency. We have been using both Front Desk and Wodify for the last few weeks which had you signing in on the iPad at the door to track your workouts. Thank you for your patience during the transition and we are
- [Let's Support The Local Boys](https://winecountrycrossfit.com/lets-support-local-boys/) - Support Local Boys! Local Boys are going big! David Zurowski is having a blow-out sale at the TruMotus Shop on Silverado and Highland on Sunday afternoon. They have unique sports wear items that make you look cool while you work out, and he's pouring wine! That's also a sports wear item, at least it's reputed
- [Courtesy of I Am CrossFit Doral](https://winecountrycrossfit.com/courtesy-of-i-am-crossfit-doral/) - Wine Country CrossFit - CrossFit Level 1 Warm-up WUWOD: Warm-up (No Measure) Warm up WOD 15 min time cap 400m run then: Annie 50-40-30-20-10 Double unders Sit ups Metcon TRACK: Metcon (Time) 2 rounds: 400m run Rest 90 seconds 200m run Rest 60 seconds 100m run Rest 30 seconds WOD1: Metcon (Time) For time 50
- [ME day is my favorite...](https://winecountrycrossfit.com/me-day-is-my-favorite/) - Wine Country CrossFit - CrossFit Level 1 Max Effort Work ME1: Max effort thrusters (AMRAP - Reps) 3 attempts at max effort thrusters 95/65 Metcon WOD1: Metcon (Time) 3 rounds 2x down and back sled push at 1.5xbody weight (rx+ 2x body weight) 30 situps (rx+ 20 GHD) Overtime Max Effort Work ME2: 200 double
- [Snatch pulls and other fun](https://winecountrycrossfit.com/snatch-pulls-and-other-fun/) - Wine Country CrossFit - CrossFit Level 1 Weightlifting WL1: 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. Metcon WOD1: Metcon (Time) 5 RFT 15 ring dips 30 double unders 15 cal row Rest 1/2 of time it
- [It's only Tuesday](https://winecountrycrossfit.com/its-only-tuesday/) - 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 min ME TTB if WOD
- [Community Health Top Priority](https://winecountrycrossfit.com/community-health-top-priority/) - 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 them, and they will get
- [See The Games Live, Schedule Of Fun](https://winecountrycrossfit.com/see-the-games-live-schedule-of-fun/) - 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 the Games live and in
- [The Open's Over, Let's Prep for the Next](https://winecountrycrossfit.com/opens-lets-prep-next/) - 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 cheer our athletes on, as
- [Reebok Affiliate Page Is Live](https://winecountrycrossfit.com/reebok-affiliate-page-is-live/) - 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 on our home page? I
- [Wodify Is Here & So Are Body-Scans!](https://winecountrycrossfit.com/wodify-is-here/) - 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 live every Thursday at 5PM.
- [16.4....In the rearview](https://winecountrycrossfit.com/16-4-in-the-rearview/) - 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 and 10 A.M. classes chipping
- [16.3 In the Can -- 16.4 On the Horizon](https://winecountrycrossfit.com/16-3-in-the-can-16-4-on-horizon/) - 16.3 In the Can Snatches and bar muscle ups were on the menu whether the diners liked them or not! 16.3 is in the can, and we saw some inspiring performances on Friday night. Coach Hilary got her first bar muscle up! Carlos linked a few of them, much to his surprise. Other athletes got
- [New Yelp Video & Deep Discounts for YOU!](https://winecountrycrossfit.com/new-yelp-video-special-offers/) - Yelp Video Yelp came out a few Saturdays ago and shot a Yelp video of many folks working through 16.1. Many of you shared a few comments with the camera man, and maybe even shed some sweat in his direction. We thank you for your contribution, and you can check out his finished work here.
- [Let's Support Don Mohammed!](https://winecountrycrossfit.com/lets-support-don-mohammed/) - Support Don Mohammed Don Mohammed is working hard to become a household name in the MMA world. He has overcome some bad luck with two surgeries last year, but he is making his comeback! The Napa Valley Register ran this article on him last Sunday, and essentially a local boy does good! In our efforts
- [Fun Fun Fun in the Open and on the Horizon](https://winecountrycrossfit.com/fun-fun-fun/) - Fun Fun Fun The CrossFit Open started off with a bang this past weekend. 16.1 was a fun community event that was enjoyed by many on Friday night and Saturday morning. The movements and scaling make the workout accessible to all, so please consider signing up to join in the FUN FUN FUN. Here's just
- [They're Gonna Put Me In The Movies](https://winecountrycrossfit.com/theyre-gonna-put-me-in-the-movies/) - They're Gonna Put Me In the Movies Hey there Wine Country CrossFitters! On Saturday, a videographer from Yelp will capture images during the 9AM class. FYI. This may just be your stepping stone to 15 minutes of fame, just like that song way back when; "They're gonna put me in the movies, They're gonna make
- [The CrossFit Open Starts This Week!](https://winecountrycrossfit.com/the-open-starts-this-week/) - CrossFit Open Starts Late February is an exciting time in the CrossFit world and we invite you to join in the fun. The CrossFit Open starts this week, on Thursday, February 25th--at 5PM to be precise. This is the time of year where you get to compare yourself to all the able-bodied men and women
- [WCCF Is Now A Reebok Affiliate!](https://winecountrycrossfit.com/wccf-is-now-a-reebok-affiliate/) - We have exciting news to share! WCCF is now an official Reebok affiliate, and we are ecstatic about the partnership! So, what does being a Reebok Affiliate mean for our gym and athletes? Here are a few important highlights: Most importantly, we can provide athletes with direct updates on new Reebok apparel, gear, promotions, and sales
- [Don Wins, The Correct Ratio, Mobility Seminar](https://winecountrycrossfit.com/don-wins-the-correct-ratio-mobility/) - Danasabe "Papa Midnight" Mohammed Napa's only Professional MMA Fighter maintained his unbroken record last night in San Francisco at Kezar Stadium. In the second of three-five minutes rounds, he ended the fight with an aggressive Guillotine that forced his opponent out of the game. Don is coming back from a difficult year with two surgeries, so it was
- [Danasabe Mohammed, CrossFit Open](https://winecountrycrossfit.com/danasabe-mohammed/) - Danasabe Mohammed AKA Papa Midnight Our very own professional MMA fighter Danasabe Mohammed - AKA Papa Midnight - will defend himself in the Octagon this Saturday night in San Francisco at Kezar Stadium. Doors open at 3PM, fights start at 4PM, and Don will fight around 7.00PM. Come early, enjoy the energy, and support him in action.
- [Cheryl Forberg & Photo Shoot This Week!](https://winecountrycrossfit.com/cheryl-forberg/) - Cheryl Forberg Hosts Nutrition Q & A Biggest Loser Nutritionist Cheryl Forberg will host a live Question & Answer session Monday evening at 5PM PST. Many of the show contestants write in, and so can you! Ask her anything you want that is nutrition related. Participate HERE. Cheryl is a CrossFitter, and works out consistently
- [CrossFit Open On The Horizon](https://winecountrycrossfit.com/crossfit-open-on-the-horizon/) - We saw many impressive performances last week with the 20 Rep Max Back Squat. Congrats to all of you hard workers! Now we look to The CrossFit Open. It begins on February 25th, and we encourage you to SIGN UP! It's only with competition that we see what we are made of, and how deep we
- [New Technology New Lifestyle](https://winecountrycrossfit.com/new-technology-new-lifestyle-10344-2/) - New Technology On The Horizon This week we will announce our New WOD Tracking App. In preparation for that please download the Train Heroic app from the APP Store. It is available in both Android and IOS. ============================== Whole Life Challenge Is Up & Running There is still time to join in the fun. Join
- [Biggest Loser Talk, Freshest Fish Ever & Back Squats!](https://winecountrycrossfit.com/freshest-fish-back-squats/) - Biggest Loser Talk reScheduled Cheryl Forberg, the Nutritionist from The Biggest Loser will speak on Thursday January 21st at 7.30PM. Join us for her 30 minute presentation on how to Lose BIG and feel great. She is funny, delightful and insightful. She will have signed copies of her new book available at a special discounted price
- [Happy New Year! Now Let's Move](https://winecountrycrossfit.com/happy-new-year-now-lets-move/) - Happy New Year! To start 2016 with a bang we keep on keeping on with our Back Squat Program. Can't remember where we are going with all this squatting? Refresh yourself on the method behind the madness (scroll down for Programming.) We have seen very impressive gains so far, and we look forward to really
- [Pay It Forward, New Years Schedule](https://winecountrycrossfit.com/pay-it-forward/) - Pay It Forward Saturday, December 19th, a large group of Wine Country CrossFitters "pay it forward" by supporting the annual Shop With A Cop event. We wrapped presents, we organized items at check out, we served drinks, we supported kids, we moved carts, we supported the cops, we helped anywhere we could, and we even
- [Holiday Schedule & Programming Overview](https://winecountrycrossfit.com/holiday-schedule-programming-overview/) - We wish you the happiest of holidays, enjoying time with friends and family. We celebrate that we are in this CrossFit Community with all of YOU! Holiday Schedule Monday through Wednesday - business as usual Thursday, December 24 - 9AM class Friday, December 25 - CLOSED Saturday, December 26 - business as usual =====================
- [Festival of Weights & Christmas Crippler](https://winecountrycrossfit.com/festival-of-weights/) - Festival of Weights Let's start by saying what a FUN Saturday we had last weekend. Festival of Weights went off without a hitch, and we're so grateful to have a fantastic group of athletes who showed up, kicked butt, and had fun. To everyone who came and supported a wonderful cause, thank you! And let's
- [Bulletproof Macarons & Tacos El Muchacho Alegre](https://winecountrycrossfit.com/bulletproof-macarons-tacos-el-muchacho-alegre/) - Bulletproof Macarons Macaron or Macaroon? You've seen them all over in the specialty bakery cases in many markets and they are truly a special treat. Chef Aaron Hodge has a new and inspired offering for the holidays and they are DELICIOUS! Looking for a unique holiday gift? This might be just the thing.
- [CrossFit Wrapping Elves & Paleo Holiday Brunch](https://winecountrycrossfit.com/crossfit-wrapping-elves-paleo-holiday-brunch/) - We have a lot of fun on the horizon with Christmas just around the corner, and December 19th is a BIG day on the hill! Please mark your calendars and sign up accordingly in the gym to be a Wrapping Elf and attend the Paleo Holiday Brunch. It's all happening on the same day! Shop
- [Dave Z Goes Big Time](https://winecountrycrossfit.com/dave-z-goes-big-time/) - Our very own "Dave Z" David Zurowski of the 4:30 class has started a new venture with his wife, Amy. TruMotus is their new shoppe and online store that supports a healthy lifestyle by offering members access to the finest curative collections of active lifestyle apparel and innovative gear. David has been CrossFitting for at
- [Is CrossFit a Religion? CrossFit Elves](https://winecountrycrossfit.com/is-crossfit-a-religion/) - When Some Turn To Church, Others Go to CrossFit reports the New York Times. I notice in life that everything is better when we move. As such, it's best to have a regular practice, just like praying or going to church. When things in life are amazing I celebrate by moving and working out. When
- [Welcome December! Why We Olympic Lift](https://winecountrycrossfit.com/welcome-december/) - Welcome December! We are officially in the Holiday Season and we welcome December and the last month of 2015 with a strong sense of accomplishment and community spirit. In the gym, we have many opportunities to both give to those who have had to deal with hardship and loss and excel at finding personal growth
- [Thanksgiving Week](https://winecountrycrossfit.com/thanksgiving-week/) - Holiday Schedule-Thanksgiving Week The start of the holiday season is upon us. Be sure to check the blog and our Social Media postings to keep up and not miss a beat. We'll start off with our Thanksgiving Week schedule: Thanksgiving Day - Turkey Day Chipper - 9AM Friday November 27 - 9AM Level 1 Class
- [Build a Better Rack & Festival of Weights](https://winecountrycrossfit.com/build-a-better-rack-10121-2/) - We begin this week on our Build a Better Rack Mobility Project. Each day there will be a test, mobility piece and retest that correlates to the Front Rack Position. Have some trouble getting into a good front rack position? Maybe those elbows just don't move in front of your body? Perhaps the wrists hurt every
- [Veteran's Day & Thanksgiving Schedules](https://winecountrycrossfit.com/veterans-day-thanksgiving-schedules/) - Wednesday November 11 is Veteran's Day. A holiday for many, it is business as usual for Wine Country CrossFit. We will even have the CrossFit Kids, CrossFit Teens, and Teen Weightlifting classes on schedule. While we are working out hard we remember those who served, both those that
- [Finals Week Squat Therapy, WLC & New! Sweat Angels](https://winecountrycrossfit.com/finals-week-squat-therapy-wlc-sweat-angels/) - Squat Therapy--FINAL WEEK! It's Finals Week around Wine Country CrossFit. The week of November 9th has some good things in store. We wrap up Squat Therapy with our second and final week of focus on all things squat. Each day we include a mobility piece that improves your strength and stability down there at the
- [CrossFit Lift-Off Mystery WOD Revealed](https://winecountrycrossfit.com/crossfit-lift-off-mystery-wod-revealed/) - The CrossFit Lift-Off Mystery WOD is revealed! For those participating in the CrossFit Lift-Off that is powered by Rogue, here is the final piece! It's no surprise that it contains the Oly lifts we have been focusing on. Sign up here to compare yourself to athletes in your age and weight group across the globe
- [Where is Hilary?](https://winecountrycrossfit.com/where-is-hilary/) - A week ago Coach Hilary left on a big adventure to Bangladesh. She left SFO, flew through Tokyo and Bangkok, and two days later arrived Bangladesh. Below are tales of her journey and beautiful pictures. We miss her and await her return next week! "Tonight (Tuesday). I will be leaving for two weeks to visit
- [New Format, Squat Therapy, CrossFit Lift-Off](https://winecountrycrossfit.com/new-format-squat-therapy-crossfit-lift-off/) - Change is in the air and it will show up first on our blog. Instead of presenting our programming on a daily basis we will now give you the week in advance. People are asking for advance notice on the movements, and this is our answer to you! Each Sunday evening we will post a
- [Rope Climbs-Knowledge is (Will)Power](https://winecountrycrossfit.com/knowledge-is-will-power-rope-climbs-2/) - From the folks at Eat to Perform: "Are you ready for Halloween? If you have kids, there WILL be candy (won't there?) and you WILL be "testing it" for safety. If you work in an office environment, chances are there's a party to attend, and the rest of the world can't resist the opportunity to
- [Squatober Report, Interval Training, Clean & Jerk](https://winecountrycrossfit.com/squatober-clean-jerk-3/) - Squatober on Saturday was heaps of fun! PR's were had all around. Folks got cool T Shirts, and we had winners! Both the 9AM and 10AM classes participated. We will have another fun event like this around the holidays with more fun for all. For Jews and Gentiles alike, this
- [DU's & Met Con--Just Breathe](https://winecountrycrossfit.com/dus-met-con-just-breathe/) - Do you find yourself after attempting double unders or finishing a set of double unders that you are totally gassed and you just can't do another set unbroken or you need a second (or 10) to be able to gather yourself for the next movement in your set? It's easy to forget to just breathe during
- [Dumbbell Snatch, Pimp Your Pulls](https://winecountrycrossfit.com/dumbbell-snatch-pimp-your-pulls/) - Hips here we are again. Your hips are your most precious asset in your entire body in relation to effective movement. You can search the term "hips" and "movement" and dozens of posts, articles, research and anecdotes will support this. During the snatch movement, your hips are the catalyst that will bring about better, stronger
- [What's Up at WCCF! Snatch Grip Deadlift](https://winecountrycrossfit.com/whats-up-bsnatch-grip-deadlift-2/) - Here's What's Up at WCCF Pimp Your Pulls comes to an end this week, and next week we begin Squat Therapy. Not sure you're ready for that level of internal inquiry? Just tell yourself "you got it" and show up with an open mind! ==================== CrossFit Lift Off The 2015 CrossFit Lift Off is an
- [Clean & Jerk Winter Squash Sqawkos](https://winecountrycrossfit.com/winter-squash-clean-jerk-3/) - You've been seeing winter squash a lot more in the markets lately haven't you? We are really starting to hit the season for this "rich source of plant based anti-inflammatory nutrients such as omega 3s and beta-carotene, which are important for a strong immune system to help protect against colds and flu."* Read the full benefits
- [Warrior Mama-In Memoriam](https://winecountrycrossfit.com/warrior-mama/) - On this day, we celebrate the amazing lives of two mothers. Carlos' mother lived to be 63 years old. Ana Gonzalez Hammaker battled cancer a little over three years, and Carlos expressed that it was an absolute honor to care for her throughout the entire journey. The greatest lesson he learned from his Mother was
- [Back Squats - 1RM and EMOM](https://winecountrycrossfit.com/back-squats-1rm-emom/) - Get your Back squat ON today. Really hoping folks get a chance at getting a new 1 RM. Those of you on the Whole Life Challenge might find that there is some extra oompf in your lifts--we're getting to that sweet spot of the program where the dietary challenges are taking effect and all that
- [Squatoberfest, Femme Royale Report, Rope Climbs](https://winecountrycrossfit.com/femme-royale-rope-climbs-2/) - Femme Royale event was a success and attendees ate Dabba all day! Here's what a few of our women competitors had to say: From Megan Wright: Women of all ages, shapes and sizes came together to compete and
- [Memorial WOD This Week, More on EHT, Deadlift - 1RM](https://winecountrycrossfit.com/eht-deadlift-1rm/) - Within two days of each other Carlos Hagedorn and Keith Babich both lost their mothers. We will do the Warrior Mama WOD on Thursday October 22, and YOU are invited. Since Carlos cared for his mother during her three year battle with brain cancer, and Keith's mother raised nine children, there is bound to be
- [Overhead Squats and Mindful Eating](https://winecountrycrossfit.com/overhead-squats-mindful-eating/) - This past week's WLC lifestyle challenge may have been a doozy for you. "Electronics Free" eating. In this day and age of accessibility to technology and uninterrupted access to all sorts of communication we often fall into the habit of needing to be entertained while we eat. That, or being convinced that we can't step
- [Saturday Classes](https://winecountrycrossfit.com/saturday-classes/) - Wine Country CrossFitters you can now plan to attend classes this Saturday morning on October 17. See you at 9 and 10AM! ================================= Thursday's WOD Skill Focus: -Dumbbell Squat Cleans -Good Form Running Review AKA Pose Pimp Your Pulls: Pinch and Pull (25#/15#) Pinch grip a plate and pull just like a 1-armed KB
- [Kettlebells Are Ringing](https://winecountrycrossfit.com/kettlebells-7/) - Kettlebell workouts are a great way to get some diversity in your weight training. Because of their shape, they challenge your kinetic senses in a way that you can't access using dumbbells and like dumbbells, they force you to maintain form in a way that a barbell can kind of let you off the hook
- [Recover Faster, Volunteer & Snatch](https://winecountrycrossfit.com/recover-faster-volunteer-snatch/) - I've always had a poor memory. I blamed it on having a stroke as a child, on poor choices as a teenager, on too many glasses of wine as an adult. So in June I started taking EHT, or Mind Enhancement Formula. Within a month, I noticed that my recall was stronger, I was sharper
- [Front Squats 1RM & AMRAP](https://winecountrycrossfit.com/front-squats-1rm-amrap/) - Woo hoo! The time has come. All of that work you've been doing with your linear progression on the Front Squat is about to make itself known. Today, you will be finding your all new Front Squats 1RM. Any solid warm-up routine should have two distinct parts, the general dynamic warm-up and the movement specific
- [Movies, Apologies, Sumo Dead Lift & Love 'da Ball!](https://winecountrycrossfit.com/sumo-dead-lift-love-da-ball-apologies/) - Movie Night is This Friday! Join us in the gym at 7.30 to watch the new Rich Froning flick on the Big Screen. Bring a lawn chair, some poppy corn, and BYOB! =================== Our blog has been a MESS this week, and for that we apologize. Technical troubles got the best of us for a
- [Kettlebells & The Hellenic Period](https://winecountrycrossfit.com/kettlebells-the-hellenic-period/) - ============================== Wednesday's WOD Kettlebell technique work. Russian swing. Snatch. Turkish Get up if ALL other fundamentals are in place. The Hellenic Period 4 Rounds for Time: 400 M Run 10 KB Snatch (53/35) Alternate sides each round 15 Pull-ups
- [Met Con and Neck Work](https://winecountrycrossfit.com/met-con-neck-work/) - For a special focus today, we are doing some neck work. A stronger neck can and does lower the risk of everyday neck pain. I'm sure you've woken up with a stiff neck one or two times and wow, does it ever make other routine actions difficult sometimes. Our Pimp Your Pulls program today is
- [DNR Report, Movie Night & Cleans](https://winecountrycrossfit.com/dnr-report-cleans-movie-night/) - We trained for nine months. We committed to training and racing dates that we juggled with busy lives full of family and businesses. We traveled to Molokai for the biggest ocean race of our lives. On the days leading up to the race we paddld in giant water. When rumors spread that the race might
- [Front Squats & Partner WOD & Pomegranates](https://winecountrycrossfit.com/front-squats-partner-wod-pomegranates/) - Pomegranates. Easily one of the greatest things about Fall. I know, I know, they are a pain to get the fruit out. But, this amazing fruit is so great! Pomegranates contain three types of antioxidant polyphenols, including tannins, anthocyanins, and ellagic acid, in significant amounts Their antioxidant activity is known to inhibit cell proliferation and
- [Rowing & Met Con](https://winecountrycrossfit.com/rowing-met-con/) - =========================== Thursday's WOD Rowing Technique Work check out these Rowing Technique videos from our friends at Concept 2 Pimp Your Pulls Negative pull-ups 3x8 (beware as these can make you killer sore!) then AMRAP 25 min 750 row 50 Double Unders 25 Wall Ball (20/14) 15 Russian Twist - Use Wall ball
- [Hang Clean & Jerk, Penalty WOD](https://winecountrycrossfit.com/hang-clean-jerk-penalty-wod/) - Penalty WOD In our metcon today, we have a bit of a barn burner with what I'm calling the "Penalty WOD". I'm not upset with you, really, but want I want you to do is challenge yourself (like we talked about earlier in the week) with this workout and really learn about your limits and
- [Press and Neck Work](https://winecountrycrossfit.com/press-neck-work-3/) - For a special focus today, we are doing some neck work. A stronger neck can and does lower the risk of everyday neck pain. I'm sure you've woken up with a stiff neck one or two times and wow, does it ever make other routine actions difficult sometimes. Our Pimp Your Pulls program today is
- [Horizon Line  & Sumo Deadlift](https://winecountrycrossfit.com/sumo-deadlift-2/) - There are many parts to being a good CrossFitter, but at the end of the day there are three that matter most: Mobility, Pushing Yourself, and Nutrition. Mobility we work on daily, and lord knows we give you homework. But please consider taking it a step further by attending this seminar The Movement Fix October
- [No Mercy and Meditation](https://winecountrycrossfit.com/no-mercy-meditation/) - Well, it's Friday! I'm going to send you off to your weekend with a bang (see workout below)! For those of you doing the Whole Life Challenge, I hope you have been getting in your 7 daily habits, especially this week's lifestyle assignment of doing 10 minutes of meditation. For those of you not joining
- [Coffee Fundraiser, Femme Royale Movements, Rope Climbs & Met Con](https://winecountrycrossfit.com/rope-climbs-met-con-2/) - Coach Kris and Coach Beth both have daughters in 7th grade at Stone Bridge School, and we are doing a fundraiser for the class. Please help support our children and their Waldorf education by purchasing a pound of coffee! It's Moschetti, and there is the hardcore dark roast Breakfast Blend, and the medium roast Brazil
- [Sumo Dead Lift and the Gravity Line](https://winecountrycrossfit.com/sumo-dead-lift-gravity-line/) - Have you heard the term " Gravity Line" in regards to your posture? There are many forces at work to pull your posture out of alignment and to screw up your day in myriad ways. "As gravity acts on all parts of the body, one's entire weight can be considered as concentrated at a point where
- [Pulling & Bear Complex](https://winecountrycrossfit.com/pulling-bear-complex-2/) - The Bear Complex is a long drawn out affair of moving weight that builds muscle and strength. It's ultimate motive, though, is to increase endurance in your lifts. You are on the bar for 35 lifts before you take a break! Think about that for a minute, then choose your weight wisely. It is vital
- [Front Squats, 500 Row, Ladder, Luke Abrahms, Crush Cancer](https://winecountrycrossfit.com/front-squats-500-row-ladder-crush-cancer/) - We welcome Luke Alfredo Abrahms to this world and send love and congratulations to the new parents. Luke is Chef Walter Abraham's new baby, and wife Jenny brought him into this world on September 18. He weighs in at 7 pounds 7 ounces, and mama and baby are both reported to be in great shape.
- [WLC WOD, Sumo Deadlift and The Water](https://winecountrycrossfit.com/sumo-deadlift-wlc-wod-the-water/) - Today is the day that we benchmark for the Whole Life Challenge. Work hard, focus up, and get ready to blow whatever time you set today out of the water after 8 weeks of Paleo! Speaking of blowing things out of the water--you ready to go down the rabbit hole of hydration? Proper hydration will
- [Secret Garden, Presses & Pushes](https://winecountrycrossfit.com/secret-garden-presses-pushes/) - Hey there Thespians and Theater Lovers, get ready for drama! Our very own Eva Wendel (Coach Hilary's youngest child) has a BIG role in The Secret Garden. Produced by our very own Lucky Penny Productions right here in Napa. We hope you can come for at least one performance of The Secret Garden, with Eva in
- [Front Squats Linear Progression Refresher](https://winecountrycrossfit.com/front-squats-linear-progression-refresher/) - A little Linear Progression refresher today for you. This is relevant to ALL levels of athletes: from the absolute beginner to elite level competitor.¹ Getting into any kind of training should be basic, simple to understand, and yield tangible results. For beginners, your training should be based around the concept of “be better today than
- [Whole Life Challenge & Met Con Day](https://winecountrycrossfit.com/whole-life-challenge-met-con-day/) - Summer may be winding down, but it doesn’t mean you have an excuse to hide that bikini body! Some of you might have over indulged with summer BBQs and travel, or maybe you just feel ready to experiment with clean living? Our Fall nutrition challenge begins on 9/19 (this Saturday!), and we will once again
- [Thiago Corona! Squat Cleans & EMOM](https://winecountrycrossfit.com/thiago-corona-squat-cleans-emom/) - This beautiful baby was born on September 4th at 3.28AM. He weighed 7lb & 9oz, and is 20 1/4" long. He is the first beautiful child born to Gizelle Zavalza (of the PM classes) and Oscar Corona . Congratulations to the proud parents! ================================== Femme
- [Kids Classes Resume, Front Squats, Bent Over Rows & 3 Rounds of Fun!](https://winecountrycrossfit.com/front-squats-bent-over-rows-3-rounds-of-fun/) - Our CrossFit Kids Classes resume on Monday September 14. There are some schedule changes we want you to be aware of: -CrossFit Kids for ages 5-9 is now at 3.35PM instead of 4.30PM -We have added Teen Weightlifting to the Monday and Wednesday schedule at 3.45PM. It was previously on Thursdays, and it still requires
- [Cork Screw and Jerk Work](https://winecountrycrossfit.com/cork-screw-jerk-work9726-2/) - Thursday's WOD Work the Jerk! 5 x 3 building up to a heavy set Focus on landing foot position and finding stability under the bar Pimp Your Pulls: Cork Screw Get on all fours, place your right hand behind your head and brace your core. Rotate your right shoulder and elbow up and away from
- [Sumo Deadlift and Founder Position](https://winecountrycrossfit.com/sumo-deadlift-founder-position-2/) - Watch your head position today. When deadlifting (in both the Sumo and regular deadlift) don't "break the chain" and crane your neck--this usually happens when you keep your gaze in a fixed position. This alignment will be reinforced with the founder position work we get to midway through the workout. See if you can hold
- [Pimp Your Pulls & Pose Work](https://winecountrycrossfit.com/pimp-your-pulls-pose-work/) - New Programming is here! Tuesday's WOD Pimp Your Pulls is our new pulling program. Every day you will see a pulling movement or an auxiliary movement that supports your ability to pull. Our benchmark for this will be the following: Max Effort Pull Ups *Complete 2 min Abs of Steel ME situps if not completed
- [Labor Day- Tommy Mac](https://winecountrycrossfit.com/labor-day-tommy-mac/) - Let's do some work together in the form of Tommy Mac. Curious about what that might be? Look no further than here, or better yet come on into the gym on Monday morning to take this on. The gym will be open from 8AM, and the group class will start at 9AM. Come in early
- [Weighted Good Mornings](https://winecountrycrossfit.com/weighted-good-mornings/) - Speaking of Good Mornings, last week, we talked about the importance of Breakfast. As in all the meals we consume throughout the day, there is no better time to get in on making your own meals and cooking from home NOW. We are entering into the "harvest" season. Here in Napa, we are no strangers
- [Paleo Challenge Planned, Open Gym, Pistols & Dumbbell Presses](https://winecountrycrossfit.com/paleo-challenge-pistols-dumbbell-presses/) - The next FUN Paleo Challenge is on the calendar. The Whole Life Challenge will begin on September 19 and run for eight weeks. Early bird sign-up lasts through September 5th, so save some moolah and sign up now! We will have the Wine Country CrossFit Team link soon, but in the meantime sign on up
- [Front Squat & 7 RFT](https://winecountrycrossfit.com/front-squat-7-round-for-time/) - Take note CrossFitters that we are starting a new Front Squat program that takes off on the heels of what you accomplished in the previous Back Squat program. All this squatting. What does it do for us other than give us a great backside and force us to rethink our wardrobes? I know we've talked
- [Box Jumps](https://winecountrycrossfit.com/box-jumps/) - Have fun with today's skill session. Usually, in CrossFit, when you see box jumps you think about cycling them through for as many reps as possible. Not today. Our box jumps are going to be about power output. How much can you wind yourself up from a standing position and launch yourself vertically in the
- [Merits of CrossFit, Power Cleans & AMRAP](https://winecountrycrossfit.com/merits-of-crossfit-power-cleans-amrap/) - On Saturday, I completed a 10-mile outrigger race around Angel Island with the ladies from the US Women's Whitewater Team. The starting line was at the base of the Golden Gate Bridge on the edge of Fort Baker. The route was east through the bay to Angel Island, around the back side where it's calm
- [Sumo Deadlift & AMRAP Breakfast](https://winecountrycrossfit.com/sumo-deadlift-amrap-breakfast/) - Is the house clean? [responsive_youtube https://www.youtube.com/watch?v=fWiVQ5cVBMg norel] Did all the kids make it safely to school this week? Are you ready for the sense of normalcy to descend upon you and your household and to be able to get back to your regular programming and attendance? During the next couple of weeks, while everyone
- [Femme Royale, Abs of Steel, Turkish Get-up & Met Con](https://winecountrycrossfit.com/femme-royale-turkish-get-up-met-con/) - Curious about the Femme Royale event and what the movements might be? Look no further! Movement Division Standards If you are waiting to sign up because you aren't sure which division to compete in, wait no longer!! Here are some movements that will help you determine which division is right for you! If you can
- [Snatch Complex & Randy](https://winecountrycrossfit.com/snatch-complex-randy/) - Coach Mike Burgener has been around the Olympic weightlifting world a looooong time. He runs Mike's Gym and works closely with CrossFit HQ and runs some of the weightlifting seminars (similar to the mobility course we had here during the first part of the Summer) that they offer. If you have any designs on learning more or
- [Double Unders, Annie & KB Snatchs](https://winecountrycrossfit.com/double-unders-annie-kb-snatchs/) - There always seems to be an aspect of Double Under work that can always use some refinement. There's the obvious one--just getting the first one, and that's quite an accomplishment when you've been hacking away at it for some time. Literally hacking away your calves and toes while the rope whips you to shreds. Then,
- [1RM Back Squat, AMRAP & Magic](https://winecountrycrossfit.com/1rm-back-squats-magic/) - Sterling Dietz is a world class magician who will perform at the Lincoln Theater on Saturday the 29th. Shows are at 3 and 7PM, and tix are $20. Not only does this look to be a GREAT show, but it is also a fundraiser for Stone Bridge School where many of our children are
- [OH Squat & AMRAP & Slow Food](https://winecountrycrossfit.com/oh-squat-amrap-slow-food/) - Ever think, "Hmmm, how can I learn more about food, food politics, and what's going on in my specific area with food (other than catching this blog on Fridays?)" Slow Food USA has a robust website and Facebook page with all sorts of great information that's going on locally, nationally, and globally. There is even a local
- [Toes 2 Bar & Dirty 30 WOD](https://winecountrycrossfit.com/toes-2-bar-dirty-30-wod/) - Femme Royale is less than two months away, so sign up NOW! Wine Country CrossFit is stoked to host this XFIT competition for all women in which there is something for everyone. Just started XFIT and not sure you are ready for this? Well there is a FUN division just for you. There are also
- [Cleans & EMOM](https://winecountrycrossfit.com/cleans-emom/) - Wednesday's WOD Cleans - Find 1RM Hold 2 second pause below the knee until bar reaches 75% of estimated 1RM. Coaches choose starting position based on athlete's experience. WOD: EMOM 10 Minutes 3 Cleans (use 80-90% of 1 RM weight from above) 10 Good Form V-ups
- [Gymnastics Work & AMRAP](https://winecountrycrossfit.com/gymnastics-work-amrap-2/) - It's back to gymnastics and body weight work today. All of this gymnastics work sets the stage for so much more in your future CrossFit workouts. More strength, more stamina, more stability, yes even more fun! It seems like it should be such a simple thing to just hold on to a position for a
- [Back Squats & Abs of Steel Retest](https://winecountrycrossfit.com/back-squats-abs-of-steel-retest/) - This Abs of Steel Retest marks the mid-way point of the Abs of Steel program (since we expanded the program from per last week's post). Take note of how you do in the retest. Set yourself up to win by making sure you understand how to keep everything tight through the movement. You MUST touch your shoulders
- [Snatch & EMOM Some Politics](https://winecountrycrossfit.com/snatch-emom-some-politics/) - OOOH. The "P" word. Don't worry, I'm not going to make a stand for a political candidate. From Wikipedia: "Politics (from Greek: politikos, definition "of, for, or relating to citizens") is the practice and theory of influencing other people. More narrowly, it refers to achieving and exercising positions of governance — organized control over a
- [Femme Royale, Abs of Steel & Jackie](https://winecountrycrossfit.com/femme-royale-abs-of-steel-jackie/) - October 17 we will host the All Womens competition Femme Royale. This is a partner gig, so get with your favorite workout besty and sign up now! Divisions are Fun, 50/50 and RX, which means there is something for everyone. Never done a competition like this and not sure what is involved? Just sign up
- [Back Squats & Prowlers](https://winecountrycrossfit.com/back-squats-prowlers/) - Anterior Chain-Posterior Chain. No matter how you attack this workout today you will be feeling it. You will need it ALL in today's workout and woe to those of you who don't stabilize your core (ABS OF STEEL). The Prowler has a variety of ways to mow you down. If you're looking to keep working
- [Rope Climbs & Met Con](https://winecountrycrossfit.com/rope-climbs-met-con/) - Does rope climbing create a sinking feeling in your gut? Do you gaze over at the ropes and shake your head a little and think "nope, not for me"? Well, on the heels of yesterday's advice--if you are shaking your head "no"--I want you to nod enthusiastically and say to yourself (or out loud for
- [Power Of The Positive, Sumo Deadlift](https://winecountrycrossfit.com/power-of-the-positive-sumo-deadlift/) - I raced in the SF Bay on Saturday morning in an outrigger canoe. Our six person team started at Chrissy Field and paddled east toward Treasure Island. The wind, swell, chop and race course design seemed ALL not to be in our favor. What was to have been a 75 minute race took almost two
- [Back Squats & AMRAP](https://winecountrycrossfit.com/back-squats-amrap/) - There was this great blog post I was reading the other day from Opex Fitness about managing your diet (here). Lots of great advice in that post, the number one nugget being "Every body is different. Therefore what works for one person will not necessarily work for you—or be the ‘gospel’ for you. Get to know
- [Push up Challenge Results, KVON alert, Double Unders & Dumbbell Snatch](https://winecountrycrossfit.com/double-unders-dumbbell-snatch/) - During June and the first half of July we did a six week push up challenge. Now I was away on holiday in Greece counting my Euros for much of that time, but I understand that there was a LOT of complaining about so many push ups. Maybe all those push ups became a bit
- [Cleans & EMOM-It's All In The Wrists](https://winecountrycrossfit.com/cleans-emom-all-in-the-wrists/) - So you ever come off of a session working Cleans, Presses, and Overhead Squats with sore wrists? "The amount of stress and tension being placed on the wrists from heavy weight can create a lot of pain, and when combined with a lack of attention to the flexibility of the joint (not to mention working
- [Turkish Get-up Hips Hips Hips](https://winecountrycrossfit.com/turkish-get-up-hips-hips-hips/) - Do you think James Brown was on to something when he was singing his song Get Up (I Feel Like Being a) Sex Machine? The bold parts are my addition... James Brown & Bobby Byrd featuring Bootsy Collins - Sex Machine [1970] [HQ] Get up get up get up get on up stay on the
- [Press & Push Press, EMOM](https://winecountrycrossfit.com/press-push-press-emom/) - The CrossFit Games offered all kinds of nuggets: Train hard. Support your friends. Clean up after yourself. Listen to your body. Commit to your mobility. =========================================== Monday's WOD
- [Tomatoes Snatch Balance](https://winecountrycrossfit.com/tomatoes-snatch-balance/) - The other great fruit that grows on a vine here in Napa? Ah YES! Tomato season is kicking ass right now! Here are a few things about tomatoes that should make you run to the local market and pick some of these up STAT. (Even better if you or a happy neighbor has decided to
- [The Chase Report, Rings & Met Con](https://winecountrycrossfit.com/rings-met-con/) - Tuesday was the memorial WOD for Chase's sister Melina. We worked hard and dug deep with a lot of running or rowing, double unders, and a heap of rope climbs. There was a 30 minute time cap to the WOD but Chase inspired us to keep going, and some took as long as 45 minutes
- [Back Squats & Partner WOD](https://winecountrycrossfit.com/back-squats-partner-wod/) - After Tuesday's Memorial WOD and coming back from the CrossFit Games and then going into today's Partner WOD, I'm struck by most likely the top reason you and I do CrossFit and why we do it at Wine Country CrossFit together. Reason #1: Community. We all have goals and aspirations about our fitness level and
- [Melina - Memorial WOD](https://winecountrycrossfit.com/melina-memorial-wod/) - We are doing this WOD to support Chase Thornhill and his family in the wake of their enormous loss that occurred on July 4. Please attend the 8AM class if you would like to workout with Chase for the Memorial WOD "Melina". If 8AM does not fit in your schedule then please come at another time
- [CrossFit Games & Sumo Deadlifting](https://winecountrycrossfit.com/sumo-deadlifting-2/) - We have just returned from the CrossFit Games which was inspiring and exciting and busy and hot. I've never been in a crowd with so many fit people, and I've never had so much fun being a spectator at so many athletic events. The coordination and athletic
- [Xfit Games and Good Eggs](https://winecountrycrossfit.com/xfit-games-and-good-eggs/) - Good Eggs Remember last week when I mentioned not to get me started on eggs? Well, today I'm going to get started on eggs. This conversation will be ongoing as the way we have access to food in California changes and our understanding of how important it is to eat food locally and from responsible
- [Memorial WOD, WLC, Met Con](https://winecountrycrossfit.com/memorial-wod-met-con/) - Life is a crazy mix of astounding joy and overwhelming loss. On July 4th when Deb and Bradley Wasserman welcomed their second child into this world, Chase Thornhill of the 8AM class lost his sister Melina in a freak accident on a lake during a family outing. Melina lived in SF, was 44 years old,
- [Hang Power Cleans-S2O Work](https://winecountrycrossfit.com/hang-power-cleans/) - The Shoulder to Overhead (S2O) is accomplished by cleaning the weight to your shoulders from the floor and then getting the weight into an overhead position by any of the overhead movements you feel most comfortable using-press, push press, or push jerk. Today we're going to work on the "meat" portion of this movement. The
- [Fight Gone Bad-For Guts or Glory?](https://winecountrycrossfit.com/fight-gone-bad-6/) - One of the original benchmark workouts created by Greg Glassman, "Fight Gone Bad" is a workout where you have some decisions to make. Are you going to go for a great score--300 and beyond--or just try not to come completely unhinged by the 3rd round? If you are in it just for the workout, I
- [New Programming, Back Squats](https://winecountrycrossfit.com/new-programming-back-squats/) - New Programming We are making some changes in our programming that we think all will like and benefit from. First, we are completing the Push Up Program so please test your ME push ups and get them up on the board. Second, we are doing away with Benchmark Mondays so that we have time to
- [Snatch & Overhead WOD](https://winecountrycrossfit.com/snatch-overhead-wod/) - As we are in the center of Summer and some of you are either coming off of the Whole Life Challenge and are going to start the Advanced Challenge, I really want to encourage you to seek out quality food products. We truly live in a special part of the US where we have access to
- [Culinary Pop-Up, On-Ramp Graduates, Agility & Tabata](https://winecountrycrossfit.com/on-ramp-graduates-agility-tabata/) - Culinary Pop-UP There is a cool-looking Culinary Pop-up just down the street this Saturday from 10-5. Attend one of our morning classes on Saturday and then walk down the street past the recycling center to Rancho Gordo on Yajome to grab a bite and caffeinate up!
- [Jerk & Jerky WOD](https://winecountrycrossfit.com/jerk-jerky-wod/) - Timing for the push jerk can be one of the more difficult aspects of completing the lift successfully. The down-up-down can throw off your momentum when you are using lighter weights (when exactly is it that I push the bar again?) when trying to work on perfecting the extension/hip drive required to get the bar off
- [Walter Abrahms, Back Squat, Pushing & Pulling](https://winecountrycrossfit.com/walter-abrahms-back-squat-pushing-pulling/) - Check out our very own Walter Abrahms in the Napa Register! This front page story ran on Monday, July 13. When I first moved to Napa and worked at Health Quest almost 10 years ago I met Walter in the gym. He was then a chef at the French Laundry. An advocate of Paleo Living,
- [Summer Bash, Another Whole Life Challenge & Filthy 50](https://winecountrycrossfit.com/filthy-50-4/) - Our first ever Summer Bash was a smashing success! 47 happy faces presented themselves in Kennedy Park. Coach Scott put the masses through a good warm up and a hearty team workout! There were families that worked out together. There were surprise elements like the 3 legged race and even a sack hopping
- [We Are Outside!](https://winecountrycrossfit.com/we-are-outside/) - If you are currently in our On Ramp Program then we will see you in the gym at 8AM sharp on Saturday morning. All other CrossFitters please meet us In The Park for our Summer Bash. It starts at 10AM including WOD, Games and Feasting. ALL are welcome including kids, friends, and even the non-CrossFitter
- [TGU, Planks, Bridges and Sprints AKA Gymnastics](https://winecountrycrossfit.com/tgu-planks-bridges-and-sprints-aka-gymnastics/) - Some of you may feel like doing Turkish Get Ups (TGU) is a giant hassle and quite possibly a waste of time. Why are we doing these damned things? It's so awkward. And hard. Jeez, I just did two and I'm already out of breath. What is up with the people in Turkey? WHHHHHYYYY??!!! Well, Here’s
- [WCCF Events & Back Squats](https://winecountrycrossfit.com/wccf-events-back-squats-9/) - WCCF Events Friday Night Lights We are excited to see you on Friday July 10 at Friday Night Lights. Please sign up here, and remember that all WODS are scalable. Arrive at 6PM to warm up, and heats start at 6.30. Fun! ============================ Summer Bash! Saturday, July 11 plan to spend the morning in
- [Cleans--Summer Travel](https://winecountrycrossfit.com/summer-travel/) - Are you getting out of town this Summer? Maybe your travels will take you by one of these fabulous sites? When travelling it's important to keep your workouts in perspective. I don't recommend just blowing everything to bits and doing absolutely nothing while on your vacation. But I do recommend taking it easy on your
- [Plans for the week, Karen](https://winecountrycrossfit.com/karen-3/) - Mark your calendars please! Friday Night Lights this Friday the 10th of July Summer Bash in the Park on Saturday July 11. See you at both events! ========================= Lost and Found Missing some personal items? They just might be in the office awaiting your arrival. There is a pile of clothes on the table
- [Hero WOD Honor the Fallen](https://winecountrycrossfit.com/hero-wod/) - ======================== Friday's WOD Today, on the 3rd of July, we observe our Independence with nothing but a Hero WOD and some Red White and Blue to keep you inspired. Named after Heros who have given their lives in the line of duty, their purpose is to remind us to think outside of ourselves.
- [Even More Push Ups & Gymnastics](https://winecountrycrossfit.com/more-push-ups-gymnastics-5/) - We are still at it with the Push Ups. Yes, more push ups! It is now the end of the 4th week of our Push Up Program, and it is time to see where we have gotten with our strength. So please warm up thoroughly, and give it all you have on those Good Form
- [Clean Pulls & Double WOD Perfectionism](https://winecountrycrossfit.com/clean-pulls-double-wod-perfectionism/) - A great quote and post the other day from a friend on Facebook: "Perfectionism is the voice of the oppressor." ~Anne Lamott After almost two months of daily #jojospeaks, yesterday was the first day that Jojo didn't speak. We all have those days, Jojo reminded me. You know how upsetting it is when you've committed
- [Pull-ups and WLC Benchmark](https://winecountrycrossfit.com/wlc-benchmark/) - How did your Whole Life Challenge course go? Did you gratefully end your 8 weeks and plow into a plate of nachos (or donuts, pizza, ice cream, pitchers of beer or margaritas--whatever gets you that food high that you thought you were denying yourself these past few weeks)? Or, did you see how amazing you
- [4th of July Schedule, Meet Clem Richardson, WLC WOD #1](https://winecountrycrossfit.com/clem-richardson-4th-of-july/) - Weekend of the 4th We will observe the Federal Holiday on July 3rd with one group class at 9AM. Saturday July 4th will be business as usual with a 9AM Level 1 class, and a 10AM Elements class. Sunday July 5th there will NO Open Gym. ============================== Clem Richardson-- WCCF Journey Brings Weight Loss,
- [Press Complex-Skip the Diet Soda](https://winecountrycrossfit.com/press-complex-skip-the-diet-soda/) - It's getting HOT out there! I told you Summer would be here before you knew it. On a really hot day, especially in that late afternoon hour, oh an ice cold soda can just sound so refreshing! I'm here to tell you don't do it. Now that summer is upon us, and we are out
- [Back Squat 5x5](https://winecountrycrossfit.com/back-squat-5x5/) - We're using all sorts of different training methods and approaches this week and that's what makes coming to class so exciting, right? The 5x5 method of training is a tried and true method to build muscular strength and endurance. Your goal in following a back squat 5×5 system isn’t to reach failure, get “pumped” or
- [Snatch Pulls Drop Sets](https://winecountrycrossfit.com/snatch-pulls-drop-sets/) - In our Snatch Pull work today we are going to approach the training with a Drop Set technique. Performing drop sets is a technique that consists of performing as many reps as possible with a specified weight and, immediately after, reducing the weight to enable doing a few more reps, until muscle failure. This means
- [Deadlift Away](https://winecountrycrossfit.com/deadlift-away-3/) - Deadlifts on the menu today. Massive core control is vital especially moving from the deadlifts to the Toes to Bar work in the metcon. You may have heard it said that Deadlifts really tax your Central Nervous System (CNS). Geek out here. It doesn't seem like much when you are actually doing the lifting does
- [Reminders, Meet David Schwandt, Cindy](https://winecountrycrossfit.com/meet-david-schwandt-cindy-6/) - Reminders: July 10th is Friday Night Lights =========================== July 11th is our BIG SUMMER BASH in the park! Details are here, but the gist is Bring your friends and your kids, Bring a Paleo Side Dish, BYOB in a NON-glass container, get ready for fun! Sign up in the gym =========================== David Schwandt Stays Active
- [Average Joe's Comp Clean Pulls to Power Cleans](https://winecountrycrossfit.com/clean-pulls-to-power-cleans/) - This weekend, on Saturday, is the Average Joe's Competition happening at CrossFit Diablo. Our very own Hilary Wendel and Aaron Hodge are competing. They are not average to us in any way, and if you feel the same then please head on over and show them some support! Their heats are at 9AM and 12PM,
- [Fresh Fish, Push-ups, Kettlebells](https://winecountrycrossfit.com/fresh-fish-push-ups-kettlebells/) - Fresh Fish! Siren Fish Company is new in our Napa Community, and offers sustainable, wild caught fresh fish and seafood in the CSA format. It's very reasonably priced. The program is flexible and accommodates travel. It's affordable, and they offer 25% off to us CrossFitters! Read on for more info:Join before 6/30 and get your fourth
- [Gymnastics Forward Roll Focus](https://winecountrycrossfit.com/gymnastics-forward-roll/) - Forward rolls are one of the basic, beginning moves in gymnastics that you must master before you can move on to more complex skills. Since the gymnastics forward roll can be used as a stepping stone to more advanced aerial feats, they can give you more confidence and lead to higher self-esteem. Practicing this move
- [Full Squat Cleans & EMOM](https://winecountrycrossfit.com/full-squat-cleans-emom/) - When we do "Cleans" in CrossFit, many times this can mean a variety of things. We can start from the floor and land in a power position, we can start from a hang position and land in a squat or power position, etc. In the Olympic Lifting world, a Clean means only one thing. You
- [Jackie](https://winecountrycrossfit.com/jackie-4/) - Monday's WOD "Jackie" 1000 meter row 50 Thrusters (45/35) 30 pull-ups 100 Push Up Program
- [Clean Pulls](https://winecountrycrossfit.com/clean-pulls-2/) - The clean pull is a basic and important exercise for training the extension of the clean in terms of strength, speed, power, posture and balance. Lifters will be able to manage heavier weights than in the clean, which allows the development of strength to push weights in the clean. The clean pull can also be
- [Incentive For You, Cool Mobility Tricks & Push Press](https://winecountrycrossfit.com/incentive-for-you-cool-mobility-tricks-push-press/) - I have a great new incentive for you! Add a picture to your Front Desk Profile and walk away with a cool new Window Decal, a cool new Bumper Sticker, or a cool license plate holder. Not sure what we mean, or how to do that? Ask any of your coaches who have smart phones
- [Front Squat 1RM Test Out](https://winecountrycrossfit.com/front-squat-1rm-test-out/) - Spinal Organization. Do you have it? Is it good? Do you even know what it is? We learned about it at the mobility seminar this weekend and boy does it make a world of difference when you start going under load and attempting 1 RM lifts. For the front squat, the next question is, how
- [Grass Fed Ground Beef, Deadly Deads](https://winecountrycrossfit.com/grass-fed-ground-beef-deadly-deads/) - We have 150# of Grass Fed Ground Beef that is available to you at $7 per pound. That is a wonderful price for grass-fed beef. This well raised and properly educated beef comes from the Lazetich Family Ranch just outside Reno, NV. Remember football player and CrossFitter Johnno Lazetich who did the Sprinting Clinic with
- [Friday Night Lights Success & Annie](https://winecountrycrossfit.com/friday-night-lights-success-annie/) - Friday Night Lights Success! This past Friday night, the Workout consisted of Front Squats, Bar Muscle ups and a bit of running. The second Workout included Snatches and Double Unders. All completed the work in under 25 minutes. Eric Javar, Richie and I were there to cheer them on. Congrats to all who showed up
- [PFS & Dumbbell Snatch Sugar!](https://winecountrycrossfit.com/pfs-dumbbell-snatch-sugar/) - SUGAR! SUGAR #maroon5 Now, I don't want to be sending you mixed messages, but don't get lazy with your thinking in terms of sugar and its role in your diet. It is very easy to let a little in and then find ourselves back in "slave" mode to this seemingly innocent chemical compound. As Americans
- [Recap and Coming Up--Agility Work](https://winecountrycrossfit.com/agility-push-pull/) - Recap and Announcements Our Monday Gymnastics Class was a success! During the last month we worked on all the pieces of the muscle up, and during the final class I personally witnessed the results with some folks up above the rings. Thanks to all who attended, and we will offer it again after Labor Day
- [Kettlebell and Alotta Tabata](https://winecountrycrossfit.com/kettlebell-alotta-tabata/) - Ciabatta you say? No, Tabata! A-what-A you ask? TA-BA-TA I say to you. This guy, Izumi Tabata, did this ground-breaking research into high-intensity intermittent training (HIIT) and came up with a protocol that we follow today in many of our CrossFit workouts. The end result, 20 seconds of high-intensity work followed by 10 seconds of rest
- [Pistols & 15 Minute EMOM](https://winecountrycrossfit.com/pistols-emom/) - Building on our gymnastics work from yesterday we have pistols work today, which is also a great single leg strength builder. In fact, we have a couple of opportunities to work on our single leg strength with those reverse lunges in the EMOM later on but let's get back to the pistols. The pistol, or
- [June News & Nancy](https://winecountrycrossfit.com/june-news-cindy/) - Welcome to June at Wine Country CrossFit! Monday Gymnastics Class Do you think this is a cool idea? 45 minutes dedicated to building strength and skill for the classic Xfit gymnastics movements? If so, come tonight at 5.40 to the class. We scheduled and programmed this to complement the 4.30 & 6.30 classes, so
- [Bottlerock Meet-Up & Sunday Open Gym](https://winecountrycrossfit.com/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!
- [3 Position Snatch & EMOM](https://winecountrycrossfit.com/3-position-snatch-emom/) - 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 and back off the floor
- [Plenty to Report Plus Pulling & Bear Complex](https://winecountrycrossfit.com/pulling-bear-complex/) - 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 plays lacrosse and does the
- [Cleans & Clean Met Con](https://winecountrycrossfit.com/cleans-clean-met-con/) - 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 research out there that tells
- [Squats & Hammer Gone Bad Redux](https://winecountrycrossfit.com/squats-hammer-gone-bad-redux/) - 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 Murph--please be sure to take
- [Murph on Memorial Day](https://winecountrycrossfit.com/murph-on-memorial-day/) - 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
- [Stones & Berries, Holiday Schedule, Deadlifts & DUs](https://winecountrycrossfit.com/stones-berries-deadlifts-double-unders/) - 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 about the stones & berries. We've
- [Get Mobile, Xfit Games Tix, My Story & Power Snatch](https://winecountrycrossfit.com/xfit-games-tix-power-snatch/) - 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. ============================= Xfit Games Tix
- [A Hidden Treasure](https://winecountrycrossfit.com/hidden-treasure/) - 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 a little while since we
- [Kettlebell Snatch & Met Con](https://winecountrycrossfit.com/kettlebell-snatch-met-con/) - 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 weight from the ground to
- [Grace, Gladiator Race, Mobility Seminar](https://winecountrycrossfit.com/grace-gladiator/) - We've got Grace, Gladiator Race and a Mobility Seminar all coming at you! Gladiator Rock n Run is coming to San Jose on June 13th. This fun event is organized by Dan "Nitro" of American Gladiator fame. Start in waves (you choose your wave time in the registration process) and scale mountains, battle fire,
- [Thrusters and Clusters](https://winecountrycrossfit.com/thrusters-clusters/) - How's your Whole Life Challenge going? This second week can get a little tedious--your body may not have fully adapted to the positive changes you are making for yourself. The scale, if you must use that measure for your success, hasn't moved much (or as much as it did at the end of last week)
- [Meet Mayda, DUs & Met Con](https://winecountrycrossfit.com/meet-mayda-dus-met-con/) - Napa native finds strength through CrossFit training Meet Mayda! Napa native Mayda Barajas came to CrossFit training after several years of cheerleading and dancing. “Out of high school I went to a traditional gym, spent two or three years at Synergy and had normal goals, using the cardio equipment, but I had no weight training
- [Front Squats for Form](https://winecountrycrossfit.com/front-squats-for-form/) - To get the maximum effect out of each exercise while you're training, you must use strict and correct form. Many people in their quest for heavier weights slowly let their form go. Unfortunately, sometimes in CrossFit, and mostly because we are all just so enthusiastic to get out there and get our WOD on, some people
- [Pulling & Whole Life Challenge WOD](https://winecountrycrossfit.com/pulling-whole-life-challenge-wod/) - Tuesday's WOD Pulling Practice Weighted Supinated Pull-ups 2-2-2-2-2 As heavy as you can go. There are many different ways we use pulling strength in our workouts. We do ring pulls, we do bent over rows, we do sumo deadlift high pulls. We do pull-ups. Lots and lots of variations of pull-ups: kipping, butterfly, jumping, strict,
- [Friday Night Lights Was Cool! Isabel](https://winecountrycrossfit.com/isabel-4/) - On Friday at 6.30PM we hosted our first Friday Night Lights. We had our own CrossFitters and athletes who dropped in from nearby gyms for Fran-wich. This team workout consisted of Fran, Grace, Diane and Fran. We offered an RX approach to the WODS, an Intermediate and Scaled Version. Aaron and Marie had the fastest
- [Happy Mother's Day Weekend](https://winecountrycrossfit.com/happy-mothers-day-weekend/) - In honor of the many wonderful mothers and mother-figures in our community we will NOT have Open Gym this Sunday. Enjoy the day!
- [Power Clean and Split Jerk 1RM](https://winecountrycrossfit.com/power-clean-and-split-jerk-1rm/) - Last week we talked a bit about why we establish a 1 RM and the standard numbers we should be shooting for across various lifts. Because the Clean & Jerk are separate components of those standards it's difficult to say you need to be shooting for "x" number. The Clean & Jerk is really two lifts
- [Push Press & Push Jerk Complex](https://winecountrycrossfit.com/push-press-push-jerk-complex/) - Friday Night Lights is this week! Sign up now to attend our first in-house competition. Please arrive at 6PM to warm up and we will start the first heats at 6.30. This week it will be a Team WOD, and the movements we are rumored to see are Thrusters, Pull-ups, Cleans, Deadlifts and HSPU! Sound like
- [Kettlebells 1 RM work](https://winecountrycrossfit.com/kettlebells-1-rm-work/) - Your kettlebells 1 RM work for today is a vital link to superior strength and balance. Single arm kettlebell work is a way of training that relies on full-body exercises where the weight is held only on one side of the body. Offset loading with upper and lower body exercises not only works the prime
- [Sumo Deadlift then 15 min AMRAP](https://winecountrycrossfit.com/sumo-deadlift/) - "The definition of a sumo deadlift is a deadlift where the feet are on the outside, and the hands are on the inside. Typically a taller lifter will have a wider stance to make up for their longer limbs, while a shorter lifter will choose a narrower stance. If you have tight hips when starting sumo,
- [Exciting Stuff This Week & WLC Benchmark WOD](https://winecountrycrossfit.com/exciting-stuff-this-week-wlc-benchmark-wod/) - Exciting Stuff-- Monday night at 5.40PM we invite you to attend our New Gymnastcs Class. Dedicate 45 minutes to your strength and skill base with this class taught by Coach Kris. Designed as a supplement to the 4.30 or 6.30 class, there is no WOD included. But you are guaranteed to get your money's worth!
- [HSPU & Partner Gone Bad](https://winecountrycrossfit.com/hspu-partner-gone-bad/) - Love me some partner work. It's so motivating to get into the workout with maybe somebody new, or your ol' tried and true training partner. If this is your first time doing a partner workout you might have a little anxiety. What if I can't keep up? What if I totally ruin the other person's
- [Split Jerk & AMRAP](https://winecountrycrossfit.com/split-jerk-amrap/) - ================================= Thursday's WOD Shoulder Mobility First followed by a split jerk session. Focus on getting LOW under that bar. Look for heavy set of 2. B. 25 minute AMRAP 500m row 10 Shoulder to overhead (115/75) (This should become a jerk as fatigue sets in) 12 Toes to bar 15 burpees
- [Front Squat 1RM & 21-15-9](https://winecountrycrossfit.com/front-squat-1rm-21-15-9/) - Okay. Here we are. 1RM day. Specifically, Front Squat 1RM day. We establish 1RM for a few reasons. Heavy strength training for singles, doubles, and triples can help the central nervous system boost muscle growth due to the hormone release from the spinal cord. It will establish the load settings for your future work. It
- [Snatch & HSPU Skills](https://winecountrycrossfit.com/snatch-hspu-skills/) - Speed. Precision. Balance. The Snatch. Watch how fast these men and women go after the bar passes their knees (position 2). Hips, Hips, Hips. They get into full extension in the blink of an eye before they drop under the bar. Watch the bar path. It never gets any higher than their shoulders. Watch how
- [WCCF Goings On & Helen](https://winecountrycrossfit.com/wccf-goings-on-helen/) - Tonight at 5.30 Coach Hilary will lead a pow wow on how to best navigate the Whole Life Challenge. She will do this on both Monday the 27th and Friday May 1st, both at 5.30. Sign up here for the WLC, and be sure to join the WCCF team. The 8 week challenge begins on May
- [Overhead Squats--Probiotics](https://winecountrycrossfit.com/overhead-squats/) - Proper alignment. Proper mobility. Proper stability. Got all three? Overhead squats (that leads to a solid Snatch) are in the bag. Missing one? Well, then, you've got some work to do. Here, here, and here are some places to help you address all three so that when you come in for the workout you are
- [Cool Stuff To Do, Kettlebells & Double KB WOD](https://winecountrycrossfit.com/cool-stuff-kettlebells-double-kb-wod/) - Looking for some cool stuff to do this weekend? Well look no farther than this blog! Friday night our very own Jeff Roman is involved with Evening With The Stars, Napa's biggest fundraiser that supports the Special Olympics. Play Bocce Ball and taste wine from 5-8.30PM on Friday April 24th. Learn more about this fun event
- [Split Jerk](https://winecountrycrossfit.com/split-jerk-4/) - Check this out. At around :35 the clean and jerk is shown. The winner goes into a split jerk. When that weight starts to get heavy, you better believe you want to start dropping under that bar in a split stance. Svetlana Podobedova (KAZ) Wins 75kg Weightlifting Gold - London 2012 Olympics I encourage you
- [Handstand Work & Met Con](https://winecountrycrossfit.com/handstand-work-met-con/) - If you made it to the gymnastics seminar two weekends ago you'll be in great form for today's work! Getting into an inverted position (anytime when you your head is below your heart) may be terrifying for some of you, there are lot of things going on when you turn your body upside down--you are affecting
- [Spring Fling, Cookie Monsters, Whole Life Challenge & CrossFit Total](https://winecountrycrossfit.com/spring-fling-crossfit-total-8580/) - Coach Kris, the Aerial Coaches and I attended the Parks and Rec Spring Fling on Saturday morning. We set up our Obstacle Course where lots of kids competed with themselves and each other for the best time on the leader board. Xanthia and Hylah both did stunning Aerial demonstrations while the breeze blew the silks all
- [New Additions](https://winecountrycrossfit.com/new-additions/) - We warmly welcome Eliecer & Lena Septimo's new baby into our CrossFit Community! Benjamin Luca was born via cesarean, Monday 04/13/15. He is 21" long and weighed in at 8# 13oz. He joined us after 41 weeks + 3 days of gestation. Big Congrats to all of them!
- [Pausing Back Squats & EMOM-Supplements](https://winecountrycrossfit.com/pausing-back-squats-supplements-2/) - Are you using supplements in your diet such as protein powders, fish oil, vitamin D, etc.? There's a lot of information out there on how-what-why you should or should not take dietary supplements. In case you are taking them, however, I've come across a handy reference guide that ranks the different brands out there. Check it out.
- [Gymnastics Seminar Recap & Snatch Complex](https://winecountrycrossfit.com/snatch-complex-2-gymnastics-seminar-recap/) - Last Saturday we hosted Roger Harrell's Gymnastic Seminar, and it was both fun and educational! The 20 folks in attendance all progressed in their handstands, their gymnastics fundamentals, their kip and muscle up. Attendee Jim Kerrigan reported that "easily the most illuminating aspect of the gymnastics seminar was doing a handstand. I have never done
- [Press & Power Cleans First Rib](https://winecountrycrossfit.com/press-power-cleans-first-rib/) - No, I'm not talking about the most wonderful piece of pork or beef that you can sink your teeth into. The first rib is the most tightly curved of all the ribs. It’s also the broadest of the ribs. It runs right under the clavicle. The thoracic outlet is a space, or passageway, that lies
- [20 Minute AMRAP-Kettlebells](https://winecountrycrossfit.com/20-minute-amrap-kettlebells/) - Kettlebells are a relatively new workout tool to come to American fitness (Valery Federonko basically is the king of the sport and has brought its work and benefits to the world). In CrossFit the image of the kettlebell is ubiquitous. "Because kettlebell lifts are more subtle than traditional weight training exercises, it takes coordination and kinesthetic
- [Coach Richy is a Winner! Day of Crisis, Elizabeth](https://winecountrycrossfit.com/elizabeth-2/) - Coach Richy Perez plays men's indoor soccer on Tuesday nights down on Mare Island. Joining him are Ivan Gallegos and Chris Martinez who both joined CrossFit two months ago. The majority of the athletes on their team played and won national championships at the age of 12. They reunited this year for old times sakes and they won the
- [CrossFit Total](https://winecountrycrossfit.com/crossfit-total-7/) - ========================================== Monday's WOD CrossFit Total Athletes have three consecutive attempts to complete their highest 1 rep attempt at the following three lifts: Back Squat Press Deadlift *To count as Rx, athlete must squat below parallel (hip crease below top of knee) and Deadlift must be pulled conventional (no sumo) Compare to: 6/27/11 10/31/11 4/9/12 8/13/12
- [Press & Push Press WOD-Spring On!](https://winecountrycrossfit.com/press-push-press-wod-spring-on/) - SPRING ON! I can't think of anything that signals that we are truly in Spring than these two. Asparagus is such a great vegetable and it is so important to eat it NOW. Loaded with Vitamin K, low on the Glycemic Index scale--"It's not surprising to see asparagus being heralded as an anti-inflammatory food because it
- [Day of Crisis, Spring Fling, Open Gym, Hang Power Snatch](https://winecountrycrossfit.com/hang-power-snatch/) - Day of Crisis is happening on May 2nd in Vallejo. More than an obstacle course, Solano County Fairgrounds is ground zero for the ultimate test of your smarts, senses, and agility by simulating the first harrowing minutes of a raging flood, forest fire, infectious outbreak, and ultimate flight-instinct with a “run for your life” to
- [Pausing Back Squats Rinse, Repeat](https://winecountrycrossfit.com/pausing-back-squats-rinse-repeat/) - A little help from your friends is sometimes all you need... Gym Egypt | Facebook We're really digging in here with this back squat work. Hopefully you've made some gains (not a ton, though-- you'll have plenty of opportunity to push the big weight around soon--I promise!), and have learned or are coming to understand
- [Fun Gymnastics Then Run!](https://winecountrycrossfit.com/fun-gymnastics-then-run/) - Getting you ready and inspired for the upcoming gymnastics seminar. Your key is going to be in that hollow rock work. I highly encourage you to NOT slack off on that. If you are doing the seminar it will be your secret ninja weapon in finding great gains in all of your gymnastic efforts. Sign
- [Ted & Diane](https://winecountrycrossfit.com/ted-diane/) - I could be announcing an engagement or some sort of a union with a title like that..... But in fact Ted Talks come to Napa, and Benchmarks resume this week. =================================== The compelling and engaging Ted Talks come to Napa on Sunday April 12. Conveniently situated on the day after our Gymnastics Seminar, TEDxNapaValley is
- [Happy Easter Weekend!](https://winecountrycrossfit.com/happy-easter-weekend/) - Saturday classes will be run by Coach Jose Espinal who leads the Barbell class on Wednesday evening. For those dropping in we ask that you pay your fees online before coming in, or be prepared to pay cash on site. Thank you! ============================= No Open Gym on Sunday in observance of Easter.
- [Pausing Back Squats and Putting a Bow On It](https://winecountrycrossfit.com/pausing-back-squats-putting-a-bow-on-it/) - The Open is Over. How are you feeling about it? Are you experiencing DOMS? How about a general let down feeling emotionally? It is not unusual to feel cranky or depressed after a major competitive effort. And make no mistake, the Open is a whopper of a competitive effort. You have to wind yourself up,
- [BottleRock, Meat, Mobility, Hang Clean Push Jerk](https://winecountrycrossfit.com/hang-clean-push-jerk/) - BottleRock is just under two months away, and here's your opportunity to both win tickets and support a great cause: Stone Bridge School (which educates many children in our Xfit community). They are raising money to fund unique educational opportunities for students. Gardening, baking, plays, knitting, music, movement, language, and working on the farm
- [Press & Sprint Work Pick Your Poison](https://winecountrycrossfit.com/press-sprint-work/) - Back to strict Press work today. We're in the middle of linear progression with this movement. Remember what that is? Don't wiggle around on this. The strict press trains the anterior deltoid, lateral deltoid and posterior deltoid relatively evenly, which helps maintain proper muscular balance. But you won't reap those benefits unless you do them correctly. You
- [Agility Work, DUs, 20 min AMRAP](https://winecountrycrossfit.com/agility-work-dus-20-min-amrap/) - We talked a bit about the importance of Agility work back at the end of January. So let's talk about jumping rope. "Although explorations on the effects and benefits of jumping rope can be traced to the 1850s, earnest studies began in the 1970s. Since then, reams of data show that the act
- [Bonnie & Clyde, Mobility Mini Seminar & 15.5](https://winecountrycrossfit.com/bonnie-clyde-mobility-mini-seminar-15-5/) - I had the oppotunity to see Bonnie & Clyde on Saturday at the new Lucky Penny Community Theater, and it was FANTASTIC. Dramatic, believable, touching, heart-wrenching, and entertaining! The show plays thru Saturday April 5th, and there are still seats. Get 'em here! With me in this picture is James Bock who plays Clyde, and he literally
- [Presses and Pot Luck Tonight!](https://winecountrycrossfit.com/presses-pot-luck/) - I can't wait to see you all tonight at the Pot Luck and to celebrate all of the hard work you've been putting into this year's Open. I know you have until Monday to finish your final workout but I'm just really proud of all the effort you have put behind this year's Open. First year
- [Paleo Potluck, Open Gym & Hang Snatches](https://winecountrycrossfit.com/paleo-potluck-open-gym-hang-snatches/) - Friday is bound to be fun so come on by. The Open heats start at 6.30, and as of the time of this writing we don't know how long those will take. But, the Paleo Potluck starts directly following! Things to note: -We will have a grill on site. -Please bring your own dishes and
- [Pausing Back Squats and a Chipper](https://winecountrycrossfit.com/pausing-back-squats-chipper-2/) - If you didn't get a chance to come in Friday and do the regular WOD, I have created another great opportunity for you today to work on Pausing Back Squats! What I talked about last week holds true for today so if you didn't get to read Friday's blog, click here to get a handle on
- [Ring Work & 15 Min EMOM](https://winecountrycrossfit.com/ring-work-15-min-emom/) - Remember when playing on the rings was really fun? Ring work can be challenging but it really does tap into your inner child. Be patient with yourself, ring work requires stability and control that takes a lot of practice but once you tap into it your ability to do these gymnastic movements on the rings
- [15.4 & WCCF Horizon Line](https://winecountrycrossfit.com/15-4-wccf-horizon-line/) - Demolition is a fast thing around these parts! I stepped out for coffee on Friday afternoon, and when I came back in for The Open the building across the street looked like this! ============================================== On our Horizon Line Next Friday the 27th is the last Open workout!!! Please come out for the festivities at
- [Pausing Back Squats](https://winecountrycrossfit.com/pausing-back-squats/) - Pausing Back Squats work on the board for today. From Box Life magazine: "Stopping the squat at the bottom significantly reduces the amount of stress placed on the lower back, but causes the legs to have to work much harder to push back to the starting position. This is because a pause gives the legs
- [Beauties, Handstand Push-ups, Rope Climbs and EMOM](https://winecountrycrossfit.com/handstand-push-ups-rope-climbs-and-emom/) - Check out these beauties! They are seven and nine months along respectively, and they are truly a source of inspiration! Now onto the more mundane: -Open Gym this Sunday will be hosted by Eric Javar. 9.30-11.30AM. Please sign in on Front Desk!
- [Press then Plyometrics](https://winecountrycrossfit.com/press-then-plyometrics/) - Today is about the Press then Plyometrics. We are going from an extremely controlled static pure strength movement into an all out assault on your entire being. Use today's Press work to tap into core stability and efficiency of movement, then translate that focus into completing the second half of the workout--our plyometric work. It will be
- [Clean Up That Clean](https://winecountrycrossfit.com/clean-up-that-clean/) - Muscle Development. Explosive Power. Burn Body Fat. Bone-Shattering Grip Strength. A Full Body Workout. Great for Athletes and Trainees, these are all things you will get when you work on your Power Cleans. This Olympic lifting exercise requires the coordination of every muscle group in the body. In time, the exercise adds muscle density and functional strength over
- [Do-Gooder in Our Midst, 15.3](https://winecountrycrossfit.com/do-gooder-in-our-midst-15-3/) - We talk a lot about health and strength and fitness and Paleo in the Napa Valley on this blog. We also talk about our upcoming events like the Paleo Potluck on March 27th and the Gymnastics Seminar on April 11th. But today we branch out: Most of us go to work, feed our families, and
- [Snatch & Pistol WOD](https://winecountrycrossfit.com/snatch-pistol-wod/) - Doing squats with heavy weights may look and feel more impressive, but one legged strength is far more applicable to sports in which changes of direction and explosive action occur from one leg. The stabilizing muscles in the leg are much more active in controlling the movement of a lunge than a squat. Strengthening your
- [The Horizon Line, Clean Complex & Double Unders](https://winecountrycrossfit.com/clean-complex-double-unders/) - We have many exciting events on our Horizon Line here at Wine Country CrossFit. Please take note and mark your calendars! -Sunday March 8, Open Gym, 4.30-6PM. Eric Javar will be here to help you clean up your clean. FREE! -Friday March 27, last Open WOD with Paleo Potluck directly following. All are welcome and
- [Back Squats & Hammer Gone Bad](https://winecountrycrossfit.com/back-squats-hammer-gone-bad/) - It's Hammer time! Sledgehammer training can and will develop strength in the core, muscular endurance, explosiveness, coordination, and will help you develop killer grip strength. Hammer Gone Bad. Make sure to bring your flannel. How are your back squats coming along? Hopefully, if you've been following along these past few weeks, you should be seeing some
- [Gymnastics & 20 Min AMRAP](https://winecountrycrossfit.com/gymnastics-20-min-amrap/) - ======================================================= Tuesday's WOD Gymnastics Skill: Press to headstand / handstand AMRAP 20 minutes 5 Shoulder touches 10 Kettlebell swings (73/44) 15 Slam Balls (50/25) 20 Kettlebell Snatches (73/44) 10/side 200 meter run
- [Pull-up Challenge, MobilityWOD Mini Seminar, 15.2](https://winecountrycrossfit.com/pull-up-challenge-mobilitywod-mini-seminar-15-2/) - Remember the 20 pull-up challenge we did a year or two ago? Well the time has come again to give your pull-ups some concentrated focus. When you come in the gym on Monday or Tuesday please warm up those shoulders and see how many pull-ups you can do. Write your results on the white board
- [Back Squats and for Dessert?](https://winecountrycrossfit.com/back-squats-8/) - With 15.1 put to bed and 15.2 here, I'm curious, How are you doing? During this 5 week period, it is particularly important to pay attention to your diet. Your mood and energy levels are obviously directly affected by the dietary choices you make. Paying attention to ALL of your macro-nutrient intake is important and making sure
- [News & Events, Weighted Supinated Pull-ups](https://winecountrycrossfit.com/news-events-weighted-supinated-pull-ups/) - Lots of News & Events coming at you this week! Oh yeah, and a few pulling exercises Events Our very own Don Muhammed will fight again on March 21st in SF. It will be at Kezar, and you can get tickets by sending a text directly to Don at 707 290 8256. Please come out
- [Deadlifts--more fun with Friends](https://winecountrycrossfit.com/deadlifts-8/) - Deadlifts can be sneaky. They look so innocent. You bend over and you stand up. The truth is, deadlifts are "the ultimate full-body workout, training just about every muscle group in the body: leg muscles, glutes, the entire back, core, and arm muscles. Anything that’s involved in producing whole-body power is blasted by the deadlift, and
- [Rope Climbs](https://winecountrycrossfit.com/rope-climbs/) - Rope climbs require a different type of grip and arm strength than a regular pull up. In addition, the unstable nature of climbing a rope forces you to stabilize your climb using your legs and core to control the ascent. Similar to a Pull Up, rope climbs require you to move your entire bodyweight in
- [First Open Workout: Success!](https://winecountrycrossfit.com/first-open-workout-success/) - 15.1 and 15.1a were a smashing success! 19 people completed the wod on Friday night. Challenging? Yes! Fun? Absolutely! We had all levels of athletes participating, from RX to scaled Masters, and everything in between. Proving that CrossFit is fun for the whole family, we even had 15 year old Noah Wendel and 12 year
- [Party with us Tonight, Shoe Shop this Weekend](https://winecountrycrossfit.com/party-with-us-tonight-shoe-shop-this-weekend/) - We host The Open tonight! If you are a competitor please arrive by 6PM to handle your own warm up. If you are here for the fun, to cheer on and add support, then please arrive by 6.30PM We will kick off the heats as close to 6.30 as possible. Haven't signed up for The
- [Back Squats & Butt Blaster WOD](https://winecountrycrossfit.com/back-squats-butt-blaster-wod/) - Do you remember this crazy a*$ machine? It was literally called the Butt Blaster. I can't find any "functional" use for this movement but you better believe today's WOD will really set your buns on fire! Last week, I went on and on about sugar and taking a break from it--did you see all the
- [Open Logistics, Gymanstics Seminar Sign-up, Kettlebell Hell](https://winecountrycrossfit.com/open-logistics-gymanstics-seminar-sign-up-kettlebell-hell/) - The Open is upon us, and the first WOD will be released on Thursday at 5PM. If you haven't signed up yet you can do so here. We host The Open every Friday night at 6.30PM so please try to make that work in your busy life. If you simply can't make it on Friday
- [The Press Complex and A Couplet](https://winecountrycrossfit.com/the-press-complex/) - An excellent read from "Old School" CrossFit Journal dated 2003, The Press Complex: "This progression offers the opportunity to acquire some essential motor recruitment patterns found in sport and life (functionality) while greatly improving strength in the “power zone” and upper body. In terms of power zone and functional recruitment patterns, the push press and push jerk
- [Pulling, Pushing and Gymnastics!](https://winecountrycrossfit.com/pulling-pushing/) - Ah, another Golden Unicorn sighting. Muscle ups. "The muscle-up is a rare beast – an upper-body exercise that requires both pulling and pushing power and phenomenal core strength to boot. Those unfamiliar with the move say it's just a pull-up combined with a dip, but a muscle-up is much more than that. It's an unparalleled
- [The Open on the Horizon, Lurong WOD](https://winecountrycrossfit.com/the-open-on-the-horizon-lurong-wod/) - The CrossFit Open is on the horizon. I know we are a bunch of last minute Nellies, but it really is time to get on the ball and register for this fun event. Not sure it's for you? Let me tell you WHY IT IS FOR YOU! By participaing in The Open you will -increase your
- [Snatch Complex and Recovery](https://winecountrycrossfit.com/snatch-complex/) - The snatch is probably the most complicated and technically difficult lift to accomplish for most people. It requires a thorough knowledge of your own limits and lots and lots of drilling and practice in all of the components of the lift before actually doing the entire lift on its own. With every attempt it should
- [Sign Up Now, Press Complex & AMRAP](https://winecountrycrossfit.com/sign-up-now-press-complex-amrap/) - We have so many exciting things on the horizon and we invite you to participate in all of them! Olymping lifting seminar THIS SATURDAY. 11.15AM. Sign up here. The CrossFit Open starts on February 26th. Sign up here. Save a spot on your calendar for the Gymnastics Seminar we will host on April 11. Sign
- [Back Squats plus TBR 2012](https://winecountrycrossfit.com/back-squats-7/) - Continuing on in our quest for back squat proficiency--every week you should be building on the things you find lacking in your squat work, removing those deficiencies, and then knocking the next fault out of the way. Do you have a good set up? Do you hinge at the hip properly? Can you maintain
- [Gymnastics and Prowler WOD](https://winecountrycrossfit.com/gymnastics-and-prowler-wod/) - Our gymnastics and prowler work today are going to test all of the systems in your body. The gymnastics work will focus on our upper body strength and balance, the prowler work will focus on the lower body muscle groups. Both will require you are mindful about the area between your shoulders and your knees.
- [Sign Up NOW! Oly Seminar and The Open. Helen](https://winecountrycrossfit.com/sign-up-now-oly-seminar-and-the-open-helen/) - Sign up NOW for the Olympic Lifting Seminar on February 21. That's next Saturday! Attend the 10AM class, and roll right into the Oly Seminar at 11.15. John Cortese, owner of CTS Strength & Conditioning, and Jeff Hermann, lead strength coach at CTS, are prepared to help you learn the most efficient techniques to help
- [Back Squats & Good Running Review](https://winecountrycrossfit.com/back-squats-good-running-review/) - Happy Valentines Day! How about skipping all of the sugar you want to give to your loved ones this year (I mean come ON already--we've had Halloween, Thanksgiving, all of the different Religions celebrating their December customs, those Girl Scouts are hunting us this week, how about a break already? Is there one winter month
- [CrossFit IS Anti-Aging, Dates & Press Complex](https://winecountrycrossfit.com/crossfit-is-anti-aging-dates-press-complex/) - Sandy Schiek from the 4.30 class is the new face of CrossFit. On Monday she took 7 minutes off her previous Angie time. Now, that's a big deal for anyone. But Sandy is 69 years old! In fact she will be 70 in March. Her recipe for success? She has simply kept
- [Inversion on Rings & A Little Stroll](https://winecountrycrossfit.com/inversion-on-rings/) - Strength and endurance in the muscles of the upper body, specifically the chest, shoulders, triceps and core is a good indication of overall fitness. A strong upper body is also important for everyone who wants to perform everyday movements, such as carrying luggage or picking up children, (or trying out for Cirque du Soleil :))with ease
- [Clean Complex and Keeping Records](https://winecountrycrossfit.com/clean-complex/) - It's Tax Season. Did you keep accurate accounting of what you did last year so you can get your tax forms easily filled out and filed on time? When we do these linear progression workouts it is extremely useful to have a record of what you have done in the past so that you can
- [Olympic Lifting Seminar & Angie](https://winecountrycrossfit.com/olympic-lifting-seminar-angie/) - Mark your calendars and sign up HERE! September 21st we will host a 2.5 hour Olympic Lifting seminar. This seminar is led by John and Jeff from CTS Training Systems. They are the nice folks who have been using our space for their bootcamps early morning and late evenings while their building is being repaired.
- [Pose Skill Work--Bone Building](https://winecountrycrossfit.com/pose-skill-work/) - Are pistols the golden unicorn of your fitness toolbox? Candlesticks are an excellent pose skill to work on in your quest to find this elusive skill. On another note, I hope you are all rallying through this flu season. Please respect your body and get lots of rest, stay hydrated and eat immunity boosting foods--lots of
- [Why The CrossFit Open, Back Squats & Helena](https://winecountrycrossfit.com/why-the-crossfit-open-back-squats-helena/) - The CrossFit Open season is upon us. It will start on February 26th, and run for the next five weeks. For the first time ever there will be a scaled option offered to the mere mortals among us. We invite you to sign up here. Be sure to register under Wine Country CrossFit. Not
- [Snatch Grip Deadlift & KB Met Con](https://winecountrycrossfit.com/snatch-grip-deadlift-kettlebell-met-con/) - Think about your hips today. Are they really flexible? For both a snatch grip deadlift and kettlebell swings (along with snatches and a lesser extent the TGU's) you will need to remember how important your hip strength and flexibility are for a successful completion of this workout. Of course there are many other factors to
- [Bar Gymnastics & 30 Min AMRAP](https://winecountrycrossfit.com/bar-gymnastics-skill-work-30-min-amrap/) - Are you ready for the Zombie Apocalypse? Do not shrug off the importance of lifting your body weight off the ground with just your arms and no other support. You never know when you might have to scale a wall. Get those little bitty muscle group firing and take the opportunity to work on full body
- [Fight Gone Bad-Benchmark](https://winecountrycrossfit.com/fight-gone-bad-5/) - Fight Gone Bad was designed to match the time and domain of a UFC fight, while EXCEEDING its metabolic demands. Meaning, whatever the demands were in a UFC fight, F.G.B. exceeds them in terms of force (heavier), distance (longer ranges of motion), and time (work faster). In the workout, you work for 5 minutes on
- [Back Squats and Perfect Weather](https://winecountrycrossfit.com/back-squats-6/) - After this week of Olympic lifting, Overhead and Squat work it would be nice to shake out the lactic acid and remain active this weekend. And while the rest of the country is gutting it out and clearing the path to get to the car, we are headed for another unbelievably perfect weekend of weather.
- [Introducing....  Dates to Save, Snatch Complex](https://winecountrycrossfit.com/introducing-dates-to-save-snatch-complex/) - We are excited to announce that Richy Perez and Hilary Wendel are now officially Wine Country CrossFit coaches! Richy teaches the Open Team Training on Thursday nights at 5PM. That's tonight, by the way! Hilary assists Kris with the kids classes on Mondays and Wednesdays, and has started a Weight Lifting for Teens
- [Press Complex & Russian KB Work](https://winecountrycrossfit.com/press-complex-russian-kettlebell-work/) - The next 2 days are going to really help you get better at your Olympic lifting. You have to promise to look at these complexes--both the press complex today and the snatch complex tomorrow-- as skill building exercises and not a test of strength! You MUST be mindful of where your weakness is within the
- [Agility Work--Duck and Weave](https://winecountrycrossfit.com/agility-work/) - "Outside of sport specific training, agility training may be the primary determining factor to predict success in a sport." Tuesday's WOD I defer to the coach to develop their own agility drills for this skill work. A lot of the stuff Kris does with the kids is great for adults. Setting up the rings
- [Sarah - Benchmark Workouts](https://winecountrycrossfit.com/sarah-2/) - Monday's WOD Sarah 50 – 40 – 30 – 20 – 10 Cleans (95lb / 65lb) Pull ups Wall Balls (20lb / 14lb) 30 minute time cap. Remember when you started at Wine Country CrossFit and we talked about Metabolic Pathways? The first two, Phosphagen and Glycolitic, are the energy systems we primarily use
- [Hydration, Recovery, Speed Deadlifts & Metcon](https://winecountrycrossfit.com/rehydrate-speed-deadlifts-metcon/) - It needs to be addressed. Nutritional Recovery, including HYDRATION is crucial to your fitness endeavors. Drink Water. TONS of it. Think at least .5oz water per lb. of body weight. Get the right recovery protocol for after your workouts in place--we need sugar (just about the ONLY time sugar is appropriate in our diets when our
- [Kettlebell Skills and 1st Lurong WOD](https://winecountrycrossfit.com/kettlebell-skills-and-1st-lurong-wod/) - To all of you who are participating in the Lurong Paleo Challenge, the time is NOW to get busy. We will do the first WOD today, which is the first bench mark. Come on in and get 'er done! And in the meantime it's time to take those measurements and log them on the site.
- [Clean & Jerk Complex with Fun Metcon](https://winecountrycrossfit.com/clean-jerk-complex-cool-metcon/) - Did you sign up for the Open? Or how about just skipping the sign up and just doing the workouts for grins and giggles to support those around you who did sign up. In any event, it's time to start thinking about getting prepared for the onslaught. Here are some great resources and tips on how to
- [Getting Mobile & Gymnastics](https://winecountrycrossfit.com/getting-mobile-gymnastics/) - Did Nancy wear you out yesterday? Looking forward to some more overhead position work today?--get on this crucial prep work STAT. Gymnastics require everything in your body is mobile and functional. Remember, Mobility work is NOT a warm up, you can come in early and get some work done, stay after class and get 'er
- [Open Team Training, Metcon Focus, Overhead Squats & Nancy](https://winecountrycrossfit.com/open-team-training-metcon-focus-overhead-squats-nancy/) - Every Thursday at 5Pm we have Open Team Training. This one hour class is coached by Richie Perez, and is a GREAT opportunity to work on those weaknesses. If it for those that want to take on The Open, and also for those that just want to move and improve. In the words of Coach
- [Green Soup & Snatch - 1 Rep Max](https://winecountrycrossfit.com/green-soup-snatch-1-rep-max/) - Flu Season is really in full swing right now. How about fortifying yourself with a very easy and wonderful soup to get you through another weekend of getting after it? Anna Thomas is a vegetarian cookbook author and seeing as how we can all use a few more veggies in our lives and we can
- [CrossFit Humor, 1 Rep Max Front Squat](https://winecountrycrossfit.com/crossfit-humor-1-rep-max-front-squat/) - ========================================= Thursday's WOD Front Squat - Find 1 Rep Max Alternating EMOM for 12:00 Even: 12 6? Target Burpees Odd: 15 Wall Balls 20/14#
- [Front Squat - 1 Rep Max](https://winecountrycrossfit.com/front-squat-1-rep-max/) - Thursday's WOD Full Squat Clean - Find Your 1 Rep Max 10:00 AMRAP of: 30 second hand stand hold 30 Splits Jumps (each jump = 1 rep) 30 KBS 24/16kg
- [Let's Get Paleo on Jan 19, Clean - 1 Rep Max](https://winecountrycrossfit.com/lets-get-paleo-on-jan-19-clean-1-rep-max/) - It's time to sign up for the Lurong Paleo Challenge. It starts on Monday January 19, and is both fun and effective. Sign up here, and get ready for five weeks of fun. Gauranteed: You will feel better than you have in a LONG time! Be sure to sign up under the Wine Country
- [Bar Gymnastics and EMOM](https://winecountrycrossfit.com/bar-gymnastics-emom-2/) - Tuesday's WOD Bar Gymnastics- Beginner - Strict Pull-ups and Parallette Dips - 3 sets of 10 reps each, alternate Intermediate - Assisted bar muscle-ups (band, jumping, negative) - work skill Advanced - Bar muscle-ups (kipping or strict) WOD - 15 Minute EMOM 5 Ring Dips (sub with parallettes or boxes) 5-10* Burpees *Choose appropriate
- [CrossFit Total](https://winecountrycrossfit.com/crossfit-total-6/) - We are testing our the Back Squat, the Press and the Deadlift to see what gains we have made over the last five weeks. Everyday but Tuesday this week has a 1 Rep Max test, so come on in and get 'er done! -Beth ================================================= Monday's WOD CrossFit Total Athletes have three
- [Rope Climbs Tomorrow. ...](https://winecountrycrossfit.com/rope-climbs-tomorrow/) - So please dress accordingly! That means long sleeves, knee socks, and shirts that tuck in. Good luck and have fun!
- [Call Your Friends! Strength Training - Last Day!](https://winecountrycrossfit.com/strength-training-last-day/) - To start the New Year off with a Bang we have a Living Social offer going that simply can't be beat: two months of Xfit for $100. The caveat is that they must have NEVER been in our gym, or taken any of our classes. Currently they can find the offer on the Living Social
- [Mark Your Calendar, Kettlebell Skills & Pet Rock](https://winecountrycrossfit.com/mark-your-calendar-kettlebell-skills-pet-rock/) - We've got a few things on the horizon that warrant some indelible penning in your agenda: Get your New Years eating in order with the Lurong Paleo Challenge. 5
- [Strength Training](https://winecountrycrossfit.com/strength-training/) - Wednesday's WOD Power Snatch Work to 80% of 1RM Snatch. Then 2 drop sets at #25 down. Power Clean/Hang Clean/Push Jerk 4x1. Hang from just below the knee. Start at 60% of 1RM Clean. Level load across all sets. 10! Kettlebell Swings 63/44 Box Jumps (24/20)
- [Gymnastics](https://winecountrycrossfit.com/gymnastics-4/) - Tuesday's WOD Gymnastics Skill: Press to headstand / handstand EMOM for 20:00- As fast as possible… 5 Pull-ups 10 HR Push-ups 15 Air Squats With the remainder of the minute – on odd minutes only (1:00, 3:00, 5:00, etc.) – complete ME Double-Unders. coaches, this is a killer wod. Scale the work load to (+-)
- [Last Week of Strength Program, Open Team Training on Thursdays & 7 Min AMRAP](https://winecountrycrossfit.com/last-week-of-strength-program-7-min-amrap/) - Happy New Year Wine Country CrossFitters! The first full week of January 2015 is upon us, and we are starting strong. Our five week strength cycle comes to an end on Friday, so get in here and get it done! Next week we will retest the 1 rep maxes to determine just how damaging the
- [Back To Normal & Strength Training](https://winecountrycrossfit.com/back-to-normal-strength-training/) - Welcome back to Normal! The holidays are officially over, and we are putting our noses back to the grindstone with our usual 6AM start to the day. Our class schedule on Friday January 2, 2015 is: 6AM 8AM 9AM 4.30PM 5.30PM ================================================================ Friday's WOD
- [Happy 2015!](https://winecountrycrossfit.com/happy-2015/)
- [New Years Eve WOD](https://winecountrycrossfit.com/new-years-eve-wod/) - Join Coach Gabe at 9AM on Wednesday morning for a New Years Eve WOD. He's targeting the back of your body on this one - AKA The Posterior Chain - which should set you right the enter 2015with all pistons firing. Enjoy! I've beaten the dead horse of late with the 2015 resolutions and
- [Team Open Training, Time To Declare & Gymnastics](https://winecountrycrossfit.com/time-to-declare-gymnastics/) - Come in on Tuesday night at 5PM for Team Open Training. Use this hour coached by Richie and Katelyn to improve your fundamentals, and prepare mentally and physcially for The Open. ===================================================== That's right. The way to start of right is by declaring what you will create in the New Year. Create
- [New Years Schedule, Goals, Strength Training](https://winecountrycrossfit.com/new-years-schedule-goals-strength-training/) - Our schedule this week is as follows: Monday December 29, business as usual Tuesday December 30, business as usual Wednesday December 31, 9AM group class, 9-11AM Open Gym Thursday January 1, 2015, CLOSED! Friday January 2, business as usual ======================================================== It's time to start planning for those 2015 goals. We know there are many
- [Merry Christmas to All!](https://winecountrycrossfit.com/merry-christmas-2/) - We hope all have had an absolutely lovely holiday! Class times on Friday December 26 are 9AM and 4.30PM. See you then! -Beth ========================================== Friday's WOD Cluster Work
- [Holiday Schedule & Gymnastics](https://winecountrycrossfit.com/holiday-schedule-gymnastics/) - The holidays are upon us and our schedule is designed to help you keep moving. Enjoy the time with friends and family, and we give thanks that all of you workout with us. Little did you know, but you inspire us to keep moving no matter what! -Beth =================== Wednesday Dec 24 9AM Group
- [Is Sugar the Anti-Christ? Strength Training](https://winecountrycrossfit.com/is-sugar-the-anti-christ-strength-training/) - I grew up obsessed with candy and home made baked goods as my mother harkens from the Dakotas. I think the best baked goods in America come from there in the form of pie, strudel, cinnamon rolls, ice cream socials,
- [Holiday Schedule & Strength Training](https://winecountrycrossfit.com/holiday-schedule-strength-training/) - For those that are staying in town for the Xmas Holiday our schedule will be as follows: Wednesday Dec 24 9AM Group Class, 9-11AM Open Gym Thursday Dec 25th Closed Friday Dec 26th 9AM and 4.30PM Group Classes Saturday Dec 27th, business as usual
- [Filthy Fifty](https://winecountrycrossfit.com/filthy-fifty-2/) - Here's a long hard one just to keep you on your toes! Thursday's WOD For Time: 50 Box jump, 24/20 inch box 50 Jumping pull-ups 50 Kettlebell swings, (35/25) Walking Lunge, 50 steps 50 Knees to elbows 50 Push press, (45 lb / 35lb) 50 Back extensions (On GHD) 50 Wall ball shots,
- [Track Your WORK & Strength Training](https://winecountrycrossfit.com/track-your-work-strength-training/) - We as coaches want you to track your work that happens in the gym. Track so you can SEE your success and progress. A little bit of tracking pays BIG dividends in performance, fun and satisfaction in the gym. Irritated with those pesky log books? Us too, and we are working on an electronic solution. In the meantime
- [Open Team Training Tonight & Gymnastics](https://winecountrycrossfit.com/open-team-training-tonight-gymnastics/) - During December we will have Open Team Training on Tuesdays at 5PM. Coached by Richie and Katelyn, this class is open to all who are interested in tackling the Open in late February. Not sure if you're ready for that? Then come to this class and build your comfort level! You are guaranteed to get
- [Bulletproof Diet & Strength Day](https://winecountrycrossfit.com/bulletproof-diet-strength-day/) - I'm hot into a new read called the Bulletproof Diet. Written by the guy who started putting butter in his coffee as a way to get more fats, he took his Silicon Valley smarts and applied them to hacking his body to discover why it wasn't working anywhere near optimal. The Clif Notes
- [Rain & Strength Training](https://winecountrycrossfit.com/rain-strength-training/) - Jackson St has some drainage issues, and Thursday morning they were particularly vibrant.... The rain has continued, but the drainage has mysteriously improved. Should it become ankle deep again to reach the stairs you SHOULD STILL COME TO CROSSFIT, and consider coming around the back. You can enter on Iroquois St around
- [Fish Oil & Hammer Gone Bad](https://winecountrycrossfit.com/fish-oil-hammer-gone-bad/) - You might notice the BIG new banner over the door promoting Original Nutritionals, and it's all about the new Omega 3 products we now carry. Fish oil reduces inflammation, aids in recovery, and eases aches and pains. To try it out, grab a bottle on your way out and consume a teaspoon
- [Preparing Your Body for WORK, Strength Training](https://winecountrycrossfit.com/preparing-your-preparing-your-body-for-work-strength-training/) - As you know we are in the midst of the Barbell WOD, which has us tackling two strength-training movements and a short WOD three times a week. Our current target is Monday, Wednesday and Friday, and those days are FULL! If you are someone who requires a LOT of warm up to prepare your body
- [Team Open Training Starts! Gymnastics](https://winecountrycrossfit.com/team-open-training-starts-gymnastics/) - Team Open Training starts Tuesday night at 5PM. It is open to anyone who thinks they might be interested in participating in The Open come late February. We encourage you to warm up and mobilize before 5PM, so that when the class starts you are ready to go. Interested in participating but you can't make
- [New Strength Cycle, Paleo Restaurant Opens in Berkeley, Let's Get Strong!](https://winecountrycrossfit.com/new-strength-cycle-paleo-restaurant-opens-in-berkeley-lets-get-strongant-opens/) - Benchmark Mondays are on hold for the next month while we dive into building strength ala Barbell WOD. This holistic approach, developed by our friends at Cal Strength, will make you better in ALL your lifts. To learn more about the Barbell WOD read this. We not utilize those 1 rep maxes established last week, and
- [Team Open Invitation, 1 Rep Max Front Squat](https://winecountrycrossfit.com/team-open-invitation-1-rep-max-front-squat/) - We are starting Team Open, and we invite YOU to participate. Team Open will meet once a week in December, on Tuesdays at 5PM. Participation in Team Open will prepare you mentally and physically to compete in the CrossFit Open Workouts which start in late February. FYI, The Open is an international playing field in
- [Lurong Follow Up, 1 Rep Max Clean & AMRAP](https://winecountrycrossfit.com/lurong-follow-up-1-rep-max-clean-amrap/) - We had a number of athletes participate in the Lurong Paleo Challenge between September 15 and November 15, and they lost substantial inches while making significant gains in their work capacity. To mention a few, Kathy Payne of the morning classes lost 14 pounds, two clothes sizes, and committed to Xfit three days a
- [Note From JC re Rock Products, Gymnastics & EMOM](https://winecountrycrossfit.com/note-from-jc-re-rock-products-gymnastics-emom/) - Super cool news for our Wine Country Crossfit Members!! Rock Tape, a leading retailer in Kinesio Tape and functional fitness equipment for Crossfitters, has opened its doors to Crossfit boxes to purchase killer products for shin protection, injury prevention, hand care, knee support, etc. Before we put an order together for the box, check out
- [Strength Cycle, CrossFit Total](https://winecountrycrossfit.com/strength-cycle-crossfit-total/) - We are entering a new strength cycle that will take us into early January. This is designed to A) make everyone stronger and B) to cement that strength in place before we ramp up the metabolic conditioning in the New Year. Why all the cardio vascular training in 2015 you might ask? The CrossFit Open!
- [Thanksgiving Survival Strategies, Holiday Schedule, Strength Day](https://winecountrycrossfit.com/thanksgiving-survival-strategies-holiday-schedule-strength-day/) - Do you have anxiety about sitting at the table surrounded by ALL THAT FOOD. A few members at the gym are using the following survival strategies: -Small portions -Use a child's plate -One plate only Please let us know what works for you! ======================================
- [Paleo Cookbooks For $1!!! & Gymnastics](https://winecountrycrossfit.com/paleo-cookbooks-for-1-gymnastics/) - The Buck Book Club is offering 13 Paleo cookbooks for $1 on Tuesday only! Take note that these are for Kindle downloads only. Go to this link to check it out! You can also learn more about the Buck Book Club here, a great deal for those of us that like to read. -Beth
- [Don Muhammed & Grace](https://winecountrycrossfit.com/don-muhammed-grace/) - Don trains on Tuesdays and Thursday mornings in the West Wing with Coach Gabe. You might notice them over there is you are a morning CrossFitter. He won two MMA fights in the last 3 weeks, and in his own words this is what he had to say about CrossFit: Having never done CrossFit I
- [Stella & Dot Party, Paleo Magazine, Agility & Strength](https://winecountrycrossfit.com/stella-dot-party-paleo-magazine-agility-strength/) - Walter's wife to be Jenny is hosting a Stella & Dot party at home this Sunday afternoon. It looks to be a lot of fun, and I hear that Walter is doing the appetizers, so the food is certain to entice! View the invitation here. 3-5PM at Jenny and Walter's home, 1680 Carol Drive in
- [Thanksgiving Schedule & Tommy Mac Grinder](https://winecountrycrossfit.com/thanksgiving-schedule-tommy-mac-grinder/) - Our ammended holiday schedule next week is as follows: Thursday November 27 - Turkey Day Chipper, 9AM Friday November 28 - Group Class, 8.30AM & Open Gym, 8-10AM Saturday November 29 - Business as usual ================================================================== Thursday's WOD 12 Burpees 12 Thruster 115/75# 12 Burpees 12 Power Snatch 115/75# 12 Burpees
- [Rugby Anyone? Oly Day](https://winecountrycrossfit.com/rugby-anyone-oly-day/) - Our very own Aubrea Brunson (you know, the strongest woman in the gym) is an experienced rugby player. It occupied all her free time in both high school and college, and she is now trying to get a team going around here. If that sounds like FUN to you, please attend the Solano Women's Rugby
- [Run with Matt, Mary](https://winecountrycrossfit.com/run-with-matt-mary/) - We had a sweet Paleo Potluck on Friday night where the food was wonderful, and we toasted Matt's tenacity and strength. If you weren't able to make the Beat Brain Cancer WOD and the shared foodies afterwards, you can still participate in Beating Brain Cancer. Next Sunday is the 5K run/walk in SF's Golden Gate
- [Beat Brain Cancer WOD & Paleo Potluck](https://winecountrycrossfit.com/beat-brain-cancer-wod-paleo-potluck/) - It's a BIG DAY at Wine Country CrossFit. We are working hard to make a difference in cancer research, and we are communing around food and festivities. Please join us! The 5.30 class is open to ALL, especially those who don't CrossFit, but want to participate in the fight against brain cancer. There will
- [Paleo Potluck, Kettlebells & Chipper](https://winecountrycrossfit.com/paleo-potluck-kettlebells-chipper/) - Friday this week is our Paleo Potluck and our Beat Brain Cancer WOD. The potluck will start directly after the last class at 6.30, and we will have a grill so bring on the meats! Remember that the potluck and the WOD are open to the public, and for more info on both please
- [Don Muhammed Wins, Barbell Club, Strength Day](https://winecountrycrossfit.com/don-muhammed-wins-strength-day/) - Don killed it on Saturday night at Kezar in the Dragon House MMA fight. He won the fight in 44 seconds when his opponent tapped out on a choke hold. Go Don!!!! Congrats to you. To learn more about Don check out his Facebook page, and be sure to give him the nod
- [Veteran's Day Armistice](https://winecountrycrossfit.com/veterans-day-armistic/) - Despite our beautiful lives in the Napa Valley, we live in a time of war. Please come in and work hard to honor all who have served, and all who will. =============================================================== Tuesday's WOD Agility work for the Warm Up
- [Beat Brain Cancer Day This Week, Isabel](https://winecountrycrossfit.com/beat-brain-cancer-day-this-week-isabel/) - Voices Against Brain Cancer - AKA Beat Brain Cancer Day at Wine Country CrossFit Two of our very own Crossfitters have recently experienced the devastating diagnosis of Brain Cancer from a care-taking role. Matt Naumann lost his wife, Sarah, just this last March. Sarah was diagnosed in September of 2012 and passed at the very young age of
- [Beat Brain Cancer Day & Paleo Potluck, Reverse Deadlift & Final Lurong WOD](https://winecountrycrossfit.com/beat-brain-cancer-day-paleo-potluck-reverse-deadlift-final-lurong-wod/) - Next Friday November 14 is Beat Brain Cancer Day at Wine Country CrossFit. Please join us then to honor those lost and those still fighting the terrible diagnosis of Brain Cancer. This Beat Brain Cancer WOD is a beast, but nothing compared to the fight all victims, patients and surviving families have endured. This WOD is open
- [Back Squat & Burpee Capacity Test](https://winecountrycrossfit.com/back-squat-burpee-capacity-test/) - Thursday's WOD Back Squat Good Mornings 4x3 Find a working weight and maintain across all sets. Burpee Capacity Test- 4 rounds of: 2:00 Burpees with HR @ or below 155BPM – DO NOT exceed 155BPM. *Rest :30 between each round. Use this time to write down HR & amount of Burpees performed each round.
- [Foundations Training, Clean & Jerk, Lurong WOD](https://winecountrycrossfit.com/foundations-training-clean-jerk-lurong-wod/) - We still offer Foundations Training on Mondays and Wednesday's at 4PM. This 30 minute class strengthens and stabilizes, and makes you ready for the Workout Of The Day. Don't want to suffer for an entire half hour before your Xfit class starts? No problem. Just jump in! Those loosened hamstrings will thank you later!
- [Lurong Final Week & Helen](https://winecountrycrossfit.com/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.
- [Halloween & Olympic Lifting Day](https://winecountrycrossfit.com/olympic-lifting-day/) - 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 Complex 10x1 PAUSE AT EACH
- [Agility Work & Lurong WOD #1 - Benchmark](https://winecountrycrossfit.com/agility-work-lurong-wod-1-benchmark/) - 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 Bar Pull Ups 1 Minute
- [Culture of Cleanliness, Halloween Schedule, Barbell Club, Front Squats &  Split Jerks](https://winecountrycrossfit.com/culture-of-cleanliness-halloween-schedule-barbell-club-front-squats-split-jerks/) - 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 the wipes! ==================================== In honor of Halloween this Friday October
- [Deadlifts](https://winecountrycrossfit.com/deadlifts-7/) - Tuesday's WOD Deadlift find your 5 rep max Lower you bar to 70% of your above max and complete the following: 4 rounds 10 Deadlifts 10 Bar burpees (do the push up on the bar) run 400 meters Cash Out: PNF on those Hamstrings Cash
- [Save The Date - Beat Brain Cancer Day & Cindy](https://winecountrycrossfit.com/save-date-beat-brain-cancer-day-cindy/) - 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 friends for a fun WOD
- [Cindy!](https://winecountrycrossfit.com/cindy-5/) - 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 stretch. each side 2 minutes hamstring stretch, each side 2 minutes hip flexor extraction, each side
- [Kettlebells & Lurong WOD](https://winecountrycrossfit.com/kettlebells-lurong-wod/) - 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 can just watch in envy
- [Oly Day](https://winecountrycrossfit.com/oly-day-3/) - 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 Out: 3x25 Russian Twist (25/10)
- [Barbell Club Tonight, Don's Fight, Front Squats & Press](https://winecountrycrossfit.com/barbell-club-tonight-dons-fight-front-squats-press/) - Come to the gym at 6PM to work on your barbell skills with Jose and gang. ======================= Don Mohammed trains with Coach Gabe on Tuesday and Thursday mornings, and sometimes joins in class WODs. He is an MMA fighter, and has a fight on November 8th
- [Barbell Club, Pushing, Rebounds, Hammer Gone Bad](https://winecountrycrossfit.com/weighted-push-ups-stack-plates-on-the-back-and-complete-5x-amrap-with-1-minute-rest-between-efforts-form-must-be-perfect-with-no-snaking-up-dont-be-afraid-to-be-on-the-knees-or-use-negatives-to-r/) - Don't forget that the Barbell Club starts on Wednesday at 6PM, and this time is open to any and all that want to work on their barbell skills. ===================================================== Tuesday's WOD Weighted Push Ups Stack Plates on the back and complete 5x AMRAP with 1
- [Barbell Club & Elizabeth](https://winecountrycrossfit.com/barbell-club-elizabeth/) - We got the message that the programming has been a bit barbell intensive! We know that, and we have used the barbell over the last four months to achieve significant gains. The programming will now have more variety sprinkled in, ala CrossFit! For those that want to maintain the barbell focus we have turned our
- [Saturday CrossFitters!](https://winecountrycrossfit.com/saturday-cross/) - Rumor has it that rope climbs will be in the WOD today, so bring those long socks and leggings to Katelyn's class this morning!
- [Front Squats & Push Press](https://winecountrycrossfit.com/front-squats-push-press/) - Friday's WOD Front Squats 4x3 Start at 70% of your 1RM C&J. Unbroken, rythmical tempo squats. Tight and be reactive coming out of the squat. Level load across all sets. Track your numbers so we can add to this each week. Push Press 3x4 Use 60% of your 1RM Clean & Jerk AMRAP 8
- [Kill Cliff Bars, Snatch Complex & Lurong WOD #6](https://winecountrycrossfit.com/kill-cliff-bars-snatch-complex-lurong-wod-6/) - Kill Cliff has new bars, and I think they are yummy! My favorite is the Salted Caramel, but my daughter argues that the Chocolate Chip Cookie is superior. And then there's always the Strawberries & Cream. They claim that "function meets flavor" in this no-sugar high protein nugget. We sell them for $3.00. You
- [Clean - New 1 Rep Max, Running Jackie](https://winecountrycrossfit.com/clean-new-1-rep-max-running-jackie/) - Wednesday's WOD Cleans - Find NEW 1 Rep Max Now is when we see what we have gained from the last 5 weeks. Hit those positions and get 'er done! Running Jackie For Time: Run 1000m - To Lincoln Ave 2x 50 Thrusters(45/35) 30 Pull ups Superman Holds - 3 x .30
- [Gymnastics](https://winecountrycrossfit.com/gymnastics-3/) - Tuesday's WOD Muscle Up Progression Work Come in to the gym and work on your muscle up skills. We will then follow it up with a 16 minute Tabata utilizing the skills you need to improve along the muscle up progression. 8 Rounds of 20 sec work with 10 sec rest while switching to the
- [Diane](https://winecountrycrossfit.com/diane-4/) - Monday's WOD Diane 21-15-9 Deadlifts (225/155) Handstand Push Ups Compare to: 1/3/11, 5/2/11, 9/2/11, 1/16/12, 6/25/12, 10/8/12, 2/11/13, 7/8/13, 10/14/13, 2/10/14 *For Rx Athlete has the choice of No abmat and head to the floor OR using an Abmat with their hands on 25lb plates. Head must touch ground or Abmat every rep.
- [Clean & Jerk](https://winecountrycrossfit.com/clean-jerk-2/) - Friday's WOD Clean & Jerk Work up to your 1RM Clean & Jerk. Max of 3 missed attempts. Then, do 3 "drop set" doubles at 85% of your daily 1RM Clean & Jerk. 5 Rounds for time: 250m Row 15 Ball slam (choose weight for fast movement) 10 Ring dips Cash Out: Hollow
- [3 Position Cleans, AMRAP](https://winecountrycrossfit.com/3-position-cleans-amrap/) - This is our final week of the 5 week Clean Cycle, and next week we will retest our 1 Rep Max. So please come in and get extra familiar with the positions so that you can stand and deliver when the time comes! -Beth
- [Kettlebells!](https://winecountrycrossfit.com/kettlebells-6/) - Wednesday's WOD Kettlebell Skills: Snatch first. If you already have a solid KB Snatch then work on the Turkish Get-up, going as heavy as possible for sets of 3 on each side. 8 minute AMRAP 8 Burpees 8 KB Swings 53/35lbs 8 Toes to bar 5
- [Hilary & David Kick %^&@!  - Split Jerks & Lurong #5 WOD](https://winecountrycrossfit.com/hilary-david-kick-split-jerks-lurong-5-wod/) - David Zurowski and Hilary Wendel competed last Saturday in the Dia De Los Beats, and they did great! At the end of the day they were 1/4 burpee away from a podium finish, and they were competing against teams a LOT younger. Here's what Hilary had to say about their adventure: "Dave and I
- [Annie & Power Cleans](https://winecountrycrossfit.com/annie-power-cleans/) - Monday's WOD "Annie" 50-40-30-20-10 Double Unders Sit Ups *Sub 4x singles, or 1x HIGH JUMP SINGLES as needed for the Double Unders *Rx'd Situps are with Ab Mat, no anchoring of feet *Scale Up to GHD Situps ONLY if athlete does 30+ on a daily basis Compare to: 5/18/10 12/13/10 4/11/11 8/15/11 12/12/11 6/4/12 10/1/12
- [Dia De Los Beasts, Clean & Jerk, AMRAP](https://winecountrycrossfit.com/dia-de-los-beasts-clean-jerk-amrap/) - CrossFit Sky Box in American Canyon is hosting Dia De Los Beasts this Saturday October 4th. This is a partner WOD challenge, and our very own David Zurowski and Hilary Wendel will compete. For more info on the event check out their Facebook Page. If you have some free time please come on out and
- [Snatch Commplex & Lurong WOD](https://winecountrycrossfit.com/snatch-commplex-lurong-wod/) - Thursday's WOD 3 Position Snatch Complex 10x1. PAUSE AT EACH POSITION as long as needed. Level Load Across All Sets (Don't Increase Weight across sets). Use Maximum Effective Rep Weight (As much weight as you can manage with PERFECT technique). Lurong WOD. 8 MInute AMRAP Snatches Toes to Bar/Knees-to-90/abmat sit ups Reverse Ladder:15 of
- [Ninja Gabe, 3 Position Clean](https://winecountrycrossfit.com/ninja-gabe-3-position-clean/) - Gabe was riding his bike to coach the 8AM class this morning when he was hit by an old lady driving a car. It was a hit and run. He flew off the bike, rolled out of it, and took off running to chase her down. Some kids on the side of the road saw
- [Pausing Back Squats & Lurong WOD #4](https://winecountrycrossfit.com/pausing-back-squats-lurong-wod-4/) - Wednesday's WOD 4 x 3 at 50-60% of your 1RM. 3 second pause at the bottom. Stay tight! Level load across all 4 sets. (Don't increase weigh!) Lurong WOD #4 This couplet of Thrusters and Double/Single Unders will be in 3 minute blocks of 2 rounds per block. If you complete the 2 rounds
- [Power Cleans & Split Jerks](https://winecountrycrossfit.com/power-cleans-split-jerks/) - Tuesday's WOD Power Cleans 5 x 2 at Maximum Effective Rep Weight (As much weight as you can manage with PERFECT technique). Level Load Across All Sets (Don't Increase Weight across sets). Target an increase each week of 2kg/5lbs. Split Jerks 5x2 at Maximum Effective Rep Weight (As much
- [Kelly](https://winecountrycrossfit.com/kelly-3/) - Monday's WOD Kelly Five rounds for time of: Run 400 meters 30 Box jump, 24 inch box/20" 30 Wall ball shots, 20/14 Cash Out: Hollow Hold 3 x .30
- [Lost Phone, 3 Position Clean Complex & Lurong AMRAP - The Olympian](https://winecountrycrossfit.com/lost-phone-3-position-clean-complex-lurong-amrap-olympian/) - Lost LG sliding ATT phone, black and red medal jobber. Lost on Wed during little kids Xfit class, 4.30-5.30 by the cubbies. Please let us know if you accidentally picked it up with your things at the gym ============================== Thursday's WOD 10x1. 3 Position Clean. PAUSE AT
- [Split Jerks](https://winecountrycrossfit.com/split-jerks-3/) - Wednesday's WOD 5x2 at Maximum Effective Rep Weight (As much weight as you can manage with PERFECT technique). Level Load Across All Sets (Don't Increase Weight across sets). Target an increase each week of 2kg/5lbs. 5 x 90 sec on : 90 sec off 5 KB Swings 53/35lbs 5 Toes to bar (Kipping!) 5
- [Airdynes Are Us, Power Cleans, FGBish](https://winecountrycrossfit.com/airdynes-are-us-power-cleans-fgbish/) - Welcome to our newest location in the gym where we invite you suffer! We call it Airdyne corner. First step is to mosey on over there and jump on for a ride. Notice how FAST it gasses you... Once you are familiar with all the bells and whistles
- [CrossFit Total](https://winecountrycrossfit.com/crossfit-total-5/) - Monday's WOD CrossFit Total Athletes have three consecutive attempts to complete their highest 1 rep attempt at the following three lifts: Back Squat Press Deadlift *To count as Rx, athlete must squat below parallel (hip crease below top of knee) and Deadlift must be pulled conventional (no sumo) Compare to: 6/27/11 10/31/11 4/9/12 8/13/12
- [Clean & Jerk](https://winecountrycrossfit.com/clean-jerk/) - Friday's WOD Work up to your 1RM Clean & Jerk. Max of 3 missed attempts. Then, do 3 "drop set" doubles at 85% of your daily 1RM Clean & Jerk. 10 minute partner AMRAP (“I go, you go”) 12 FR Walking lunges @ as heavy as you can handle Cash Out: Deep Couch Stretch
- [Rope Climbs and EMOM](https://winecountrycrossfit.com/rope-climbs-emom/) - Rope Climbing Skills. If you are already "trick" at rope climbing then get ready for ring work. 20 minute EMOM 1st minute - 6 DB Thrusters + 6 Burpees 2nd minute - 200m Run Cash Out: Deep shoulder stretch.
- [3 Position Clean Complex, Push Jerk](https://winecountrycrossfit.com/3-position-clean-complex/) - Wednesday's WOD 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. Push Jerk 5x3 at Maximum Effective Rep Weight (As much weight
- [Split Jerks & Lurong WOD #1](https://winecountrycrossfit.com/split-jerks-lurong-wod-1/) - Tuesday's WOD Split Jerks 5x2 at Maximum Effective Rep Weight (As much weight as you can manage with PERFECT technique). Level Load Across All Sets (Don't Increase Weight across sets). Target an increase each week of 2kg/5lbs. Lurong Paleo Challenge WOD 1 13 Minute AMRAP: 10 minutes of work time with 3 minutes of
- [Paleo, Fran, Power-Cleans](https://winecountrycrossfit.com/paleo-fran-power-cleans/) - That cool nation-wide Paleo challenge starts NOW! The more the merrier on this one. There are WODS included each week that we will do at our gym, and fun will be had by all. Sign up here! ========================================================================= Monday's WOD Today you not only get to complete Fran, but then you get
- [Nation-wide Paleo Challenge, Clean & Jerk & Partner WOD](https://winecountrycrossfit.com/nation-wide-paleo-challenge-clean-jerk-partner-wod/) - Join this cool challenge with CrossFitters around the country and feel great! Now's the time to register as it starts Monday. Do it NOW. Our affiliate is registered and you can find us and sign up! ======================================== Friday's WOD Clean & Jerk Work up to your 1RM Clean & Jerk. Max of 3 missed
- [Lurong Living Paleo Challenge & Agility Work](https://winecountrycrossfit.com/lurong-living-paleo-challenge-agility-work/) - Hey there Paleo People, and those that want to be Paleo People, the time has come for another Paleo Challenge. This time round you don't have to wait on me for details as our affiliate is signed up to participate in the Lurong Living Paleo Challenge! It starts next week on Monday the 15th, so
- [3 Position Cleans, Push Jerk, Running](https://winecountrycrossfit.com/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 than a minute rest between
- [Upcoming Throw-Down, Power Cleans](https://winecountrycrossfit.com/upcoming-throw-down-power-cleans/) - 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 a Wine Country CrossFit Team!
- [6 Week Clean Cycle, Nasty Girls](https://winecountrycrossfit.com/6-week-clean-cycle-nasty-girls/) - 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 and get 'er done! How
- [Deadlift - 1 Rep Max](https://winecountrycrossfit.com/deadlift-1-rep-max/) - 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 30/24” PNF Hamstrings
- [Nat Geo Goes Paleo, Push Press - 1 Rep Max](https://winecountrycrossfit.com/nat-geo-goes-paleo-push-press-1-rep-max/) - 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 me, but Nat Geo still catches my attention. This month they did a
- [What To Expect in September, Cleans - 1 Rep Max](https://winecountrycrossfit.com/what-to-expect-in-september-cleans-1-rep-max/) - September benchmark schedule it as follows: 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 to make up any of those lifts that you might have missed.
- [Cortese Strength Training & Labor Day WOD](https://winecountrycrossfit.com/cortese-strength-training-labor-day-wod/) - 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 afternoons. -Beth ==============================================
- [Labor Day Schedule, 1 Rep Max Back Squat](https://winecountrycrossfit.com/labor-day-schedule-1-rep-max-back-squat/) - 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. Find out more about that
- [Split Jerks](https://winecountrycrossfit.com/split-jerks-2/) - 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 ================================================== Thursday's WOD Split Jerk 3/3/3 Work on fundamentals of getting LOW under the bar.
- [Local Eden Granola, 1 minute Tests](https://winecountrycrossfit.com/local-eden-granola-1-minute-tests/) - 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 Max Push-ups in 1 minute
- [Shoulders to Overhead, or Jackie](https://winecountrycrossfit.com/shoulders-overhead-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 Overhead 135/95lbs 10 Hang power
- [Erica, What's Next, Jackie](https://winecountrycrossfit.com/erica-whats-next-jackie/) - 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 out to Erica Bradshaw whose 1RM Front Squat last week was #125. Her
- [Try Aerials? Cleans](https://winecountrycrossfit.com/try-aerials-cleans/) - 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 say that price is the
- [Vinyasa and Vino, Kettle Bells](https://winecountrycrossfit.com/kettle-bells-2/) - 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 door for $25, or purchase
- [Foundation Training, More Squats!](https://winecountrycrossfit.com/foundation-training-more-squats/) - 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! ========================== Squats are still our focus! If you didn't establish your
- [Guest Coach Jose at 4.30 Class & Gymastics](https://winecountrycrossfit.com/gymastics/) - 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 allows. -Beth ============================================================ Tuesday's WOD Find Hollow and work following
- [Find Your New 1 Rep Max Front Squat](https://winecountrycrossfit.com/find-your-new-1-rep-max-front-squat/) - 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 is light, and to reduce
- [Monday is 1RM Front Squat Retest, Today is Deload](https://winecountrycrossfit.com/monday-1rm-front-squat-retest-today-deload/) - 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 final deload day, so think
- [Front Desk & Presses](https://winecountrycrossfit.com/front-desk-presses/) - Hey Good People, 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 unpaid when you check in on the iPad, then please enter your
- [Emilie's Last Day, Squats - Deload Day #1 (Week #9)](https://winecountrycrossfit.com/httpswinecountrycrossfit-frontdeskhq-comshop/) - 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 we thank her for all the attention to detail she brought
- [Dionysus Dash & Gymnastics](https://winecountrycrossfit.com/dionysus-dash-gymnastics/) - This cool 5K running race is happening next Sunday, August 17th up in the Hess vineyards, and it looks to be a lot of fun. It's named after Dionysus, the Greek god of the harvest and the grape. The Romans called him Bacchus. Either way he blessed the vineyards, and that's what we get to
- [What's Next & Isabel](https://winecountrycrossfit.com/whats-next-isabel/) - What happens after the Spencer Arnold Squat Series?!? A week of deload, and then a retest of the 1 Rep Max Front Squat. Deload means "light" squats and other movements that challenge us but don't push us to our full capacities. If you have been "On This Program" then let the body recover. If you
- [Front Desk & Squats!](https://winecountrycrossfit.com/front-desk-squats/) - Good morning good people! We now have a NEW SYSTEM in place called Front Desk. Please make sure you have claimed your profile in the system, and updated your billing info.Once you have that in place PLEEZE sign up for classes before heading on down to the gym. This is a Mobile system, so you
- [Gabe Newman & Squats](https://winecountrycrossfit.com/gabe-newman-squats/) - Gabe learned about Crossfit at least six years ago from Beth, and after ceaseless cajoling he finally dipped his toes in the water. As a former competitive martial artist CrossFit was a natural fit. He loves the movements, and the way that it replicates the intensity of competition. A former English teacher and monk, his
- [Change is Here, Agility Work](https://winecountrycrossfit.com/change-is-here-agility-work/) - We are in the midst of changing our software system from Mind Body Online to Front Desk this week. You will receive an official email from us later in the week, asking you to go into Front Desk and update your profile and add your billing info. In the meantime this serves as your official
- [Grace](https://winecountrycrossfit.com/grace-2/) - Monday's WOD For Time: 30 Clean and jerks (135/95) Compare to 1/10/11, 5/2/11, 9/19/11, 1/23/12, 7/2/12, 10/29/12, 4/8/13, 7/29/13, 4/4/13 Cash Out Tabata Hollow Rock The Tabata interval is 20 secs of work followed by 10 secs of rest for 8 intervals. Tabata score is the lowest reps performed in any of the intervals.
- [Member Spotlight Kris Conemac, Squats!](https://winecountrycrossfit.com/kris-conemac-member-spotlight/) - This week's member spotlight is Kris Conemac. You will know him for his trademark bandana and hard work! Kris is not afraid to push himself to improve, even if that means he is the last to finish a WOD. Let's learn a little bit about him.... Age: 38 Occupation: Accounting Director at Bouchard Cooperages (international
- [Double Under Clinic & Turkish Get-Ups](https://winecountrycrossfit.com/double-clinic-turkish-get-ups/) - The Double Under Cllinic is Thursday night on the last day in July. 6.30PM. There are a few spots left so get 'em here! There will be a grill at the Paleo Potluck on Friday so bring it on! =========================================== Thursday's WOD Turkish Get Ups 5/5/5/5 Build to heaviest possible. Focus
- [Going Away Paleo Party & Squat Day #1 (week #7)](https://winecountrycrossfit.com/going-away-paleo-party-squat-day-1-week-7/) - Our Going-Away Paleo Potluck is growing. In addition to Sandy Doshier, Veronica and Lucciano and Aaron Hodge, Coach Tami is also moving to TX. Her husband Werner received a BIG promotion, and soon they will call Austin, TX their home. This is her last week of coaching classes, so please come and celebrate with us
- [New Tanks, Clean & Jerk](https://winecountrycrossfit.com/new-tanks-clean-jerk/) - We have cool new girls tank tops, and we celebrate their arrival while it's still warm! Get 'em while they're hot for $20. On August 15 they go up to $25. -Beth ========================================== Tuesday's WOD 3 Position Clean (Floor, Hang, Power Position – do not drop bar) + 1 Jerk (after Clean complex):
- [Cindy](https://winecountrycrossfit.com/cindy-4/) - AMRAP 20 mins: 5 pull Ups 10 Push Ups 15 Air squats Compare to: 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 stretch. each side 2 minutes hamstring stretch, each side 2 minutes hip flexor extraction, each side
- [Squat Day #2 (week #6) & Member Spotlight Aaron Hodge](https://winecountrycrossfit.com/squat-day-2-week-6-member-spotlight-aaron-hodge/) - Today's member spotlight is Aaron Hodge! 21 years of age Bachelor student at the CIA, Aspiring personal chef & maybe a CrossFit coach/trainer in the future Started CrossFit July of 2013 I chose CrossFit because of various movements that are amazing aspects of other sports. Being able to learn everyday and push myself with no
- [Farewell Party & Jerks](https://winecountrycrossfit.com/farewell-party-jerks/) - Change is on the horizon for quite a few CrossFitters in our midst, and to celebrate our appreciation we will WOD and eat together next Friday August 1st at 6.30PM. Change is happening for: Luciano and Veronica Duca. They have a new baby and are moving back to New Jersey to be closer to
- [Yoga & Squat Day #1 (week #6)](https://winecountrycrossfit.com/yoga-squat-day-1-week-6/) - You asked, and we responded! We now have a special arrangement with Rev Yoga They have offered Wine Country CrossFit athletes the following deals: -Drop in once for$12 -Four yoga classes for $40, card lasts 30 days. -10 yoga classes for $90, card lasts 45 days. With the expiration
- [Level II Demystified, Agility Skills](https://winecountrycrossfit.com/level-ii-demystified-agility-skills/) - Do those big weight lifters in the West Wing scare you? Have no fear as they are just like all the rest of us! They work hard on their movements, and work hard to build strength, power and speed under the bar. One of the most effective ways to achieve that is to workout with
- [Double Under Clinic & Elizabeth](https://winecountrycrossfit.com/double-under-clinic-elizabeth/) - The "Double Under Clinic is next Thursday the 31st at 6.30PM, and there are still a few spots left. Sign up HERE to claim a spot. This is what past participants had to say about the clinic: "I went from having double unders to not, it was extremely frustrating. I worked on them daily, yet
- [We now have Green Power in Stock! Olympic Lifting](https://winecountrycrossfit.com/we-now-have-green-power-in-stock-olympic-lifting/) - Our Green Smoothie Tasting session on Thursday afternoon was a success, and we now carry the bottles of it in our little fridge. It has a limited shelf life so drink it up! Your body will thank you. To learn more about this amazing beverage read this. -Beth =================================================== Friday's WOD
- [Green Power Demo Day, Squat Day (Week 5, Day #2)](https://winecountrycrossfit.com/green-power-demo-day-squat-day-week-5-day-2/) - Attend the 4.30 and 5.30 classes and taste the amazing and protein filled Green Power drink that is made right here in Napa. If you all like it and want more we will carry it in our little fridge. We tried it a few weeks ago post wod and it felt AMAZING going down. Come
- [Dumb Bell Snatches](https://winecountrycrossfit.com/dumb-bell-snatches/) - Wednesday's WOD Dumb Bell Snatch Build competency with this movement with lighter bells and build to heavy. The starting position looks like this: WOD: 4 rounds for time 10 Dumbell Power Snatches (50/35) 10 Pull-ups Run 400 Cash Out: 3 rounds 5 ring dips 5

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## Member Style Pages

- [Nutrition 101](https://winecountrycrossfit.com/MB-8769/nutrition-101/)
- [Jerk](https://winecountrycrossfit.com/MB-8768/jerk/)
- [Clean](https://winecountrycrossfit.com/MB-8767/clean/)
- [Snatch](https://winecountrycrossfit.com/MB-8766/snatch/)
- [10 Basic Elements of CrossFit](https://winecountrycrossfit.com/MB-8765/10-basic-elements-of-crossfit/)
- [Kettlebell Fun](https://winecountrycrossfit.com/MB-8764/kettlebell-fun/)
- [Air Squat Technique](https://winecountrycrossfit.com/MB-8763/air-squat-technique/)

## Squeezes

- [Hyrox](https://winecountrycrossfit.com/SQ-20045/hyrox/)
- [Charter Schools](https://winecountrycrossfit.com/SQ-20032/charter-schools/)
- [CrossFit Health](https://winecountrycrossfit.com/SQ-20040/crossfit-health/)
- [CROSSFIT VISITOR](https://winecountrycrossfit.com/SQ-19928/crossfit-visitor/)
- [Coaching Internship Program](https://winecountrycrossfit.com/SQ-19845/coaching-internship-program/)
- [Welcome To Camp At WCCF](https://winecountrycrossfit.com/SQ-19982/welcome-to-camp-at-wccf/)
- [Aerial Programs](https://winecountrycrossfit.com/SQ-8752/aerial-programs/)
- [Metabolic Testing](https://winecountrycrossfit.com/SQ-19805/metabolic-testing/)
- [Pricing](https://winecountrycrossfit.com/SQ-18394/pricing/)
- [Sustainable Nutrition](https://winecountrycrossfit.com/SQ-19694/sustainable-nutrition/)
- [13th Anniversary Celebration](https://winecountrycrossfit.com/SQ-19773/13th-anniversary-celebration/)
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- [Get Started](https://winecountrycrossfit.com/SQ-16378/get-started/)
- [Thank You](https://winecountrycrossfit.com/SQ-16379/thank-you/)

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- [Coaches Corner](https://winecountrycrossfit.com/blog/coaches-corner/)
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- [Uncategorized](https://winecountrycrossfit.com/blog/uncategorized/)
- [Recipes](https://winecountrycrossfit.com/blog/recipes/)
- [Workouts](https://winecountrycrossfit.com/blog/workouts/)
- [Announcements](https://winecountrycrossfit.com/blog/announcements/)
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- [Goal Setting](https://winecountrycrossfit.com/blog/goal-setting/)
- [Travel](https://winecountrycrossfit.com/blog/travel/)
- [Accomplishments](https://winecountrycrossfit.com/blog/accomplishments/)
- [Olympic Weightlifting](https://winecountrycrossfit.com/blog/olympic-weightlifting/)
- [Events](https://winecountrycrossfit.com/blog/events/)
- [Challenges](https://winecountrycrossfit.com/blog/challenges/)
- [Equipment](https://winecountrycrossfit.com/blog/equipment/)
- [Linear Progression](https://winecountrycrossfit.com/blog/linear-progression/)
- [Women and Weights](https://winecountrycrossfit.com/blog/women-and-weights/)
- [Best Of](https://winecountrycrossfit.com/blog/best-of/)
- [Motivation](https://winecountrycrossfit.com/blog/motivation/)
- [Clinics](https://winecountrycrossfit.com/blog/clinics/)
- [Articles](https://winecountrycrossfit.com/blog/articles/)
- [Social Club](https://winecountrycrossfit.com/blog/social-club/)
- [Member Spotlight](https://winecountrycrossfit.com/blog/member-spotlight/)
- [New Stuff to Do](https://winecountrycrossfit.com/blog/new-stuff-to-do/)
- [CrossFit Humor](https://winecountrycrossfit.com/blog/crossfit-humor/)
- [Mobility](https://winecountrycrossfit.com/blog/mobility/)
- [Benchmark](https://winecountrycrossfit.com/blog/benchmark/)
- [Community](https://winecountrycrossfit.com/blog/community/)
- [Coach' Tip](https://winecountrycrossfit.com/blog/coach-tip/)
- [pregnancy](https://winecountrycrossfit.com/blog/pregnancy/)

## Tags

- [Level II Transitions to Open Gym](https://winecountrycrossfit.com/tag/level-ii-transitions-to-open-gym/)
- [Foundations Training & Jackie!](https://winecountrycrossfit.com/tag/foundations-training-jackie/)
- [Green Soup](https://winecountrycrossfit.com/tag/green-soup/)
- [handstand practice](https://winecountrycrossfit.com/tag/handstand-practice/)
- [mobility](https://winecountrycrossfit.com/tag/mobility/)
- [Overhead](https://winecountrycrossfit.com/tag/overhead/)
- [Clean and Jerk Complex](https://winecountrycrossfit.com/tag/clean-and-jerk-complex/)
- [Complex](https://winecountrycrossfit.com/tag/complex/)
- [Open Prep](https://winecountrycrossfit.com/tag/open-prep/)
- [deadlifts](https://winecountrycrossfit.com/tag/deadlifts/)
- [hydration](https://winecountrycrossfit.com/tag/hydration/)
- [magnesium](https://winecountrycrossfit.com/tag/magnesium/)
- [water](https://winecountrycrossfit.com/tag/water/)
- [whey protein isolate](https://winecountrycrossfit.com/tag/whey-protein-isolate/)
- [benchmark](https://winecountrycrossfit.com/tag/benchmark/)
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- [oxidative](https://winecountrycrossfit.com/tag/oxidative/)
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- [the girls](https://winecountrycrossfit.com/tag/the-girls/)
- [agility](https://winecountrycrossfit.com/tag/agility/)
- [agility training](https://winecountrycrossfit.com/tag/agility-training/)
- [press](https://winecountrycrossfit.com/tag/press/)
- [push jerk](https://winecountrycrossfit.com/tag/push-jerk/)
- [push press](https://winecountrycrossfit.com/tag/push-press/)
- [core activation](https://winecountrycrossfit.com/tag/core-activation/)
- [snatch](https://winecountrycrossfit.com/tag/snatch/)
- [snatch complex](https://winecountrycrossfit.com/tag/snatch-complex/)
- [DU](https://winecountrycrossfit.com/tag/du/)
- [squat](https://winecountrycrossfit.com/tag/squat/)
- [trails](https://winecountrycrossfit.com/tag/trails/)
- [fight gone bad](https://winecountrycrossfit.com/tag/fight-gone-bad/)
- [glycolitic](https://winecountrycrossfit.com/tag/glycolitic/)
- [Bar Gymnastics skill work](https://winecountrycrossfit.com/tag/bar-gymnastics-skill-work/)
- [long AMRAP](https://winecountrycrossfit.com/tag/long-amrap/)
- [snatch grip deadlift](https://winecountrycrossfit.com/tag/snatch-grip-deadlift/)
- [Turkish get up](https://winecountrycrossfit.com/tag/turkish-get-up/)
- [Back squats](https://winecountrycrossfit.com/tag/back-squats/)
- [helena](https://winecountrycrossfit.com/tag/helena/)
- [bone broth](https://winecountrycrossfit.com/tag/bone-broth/)
- [candlesticks](https://winecountrycrossfit.com/tag/candlesticks/)
- [immunity boosting](https://winecountrycrossfit.com/tag/immunity-boosting/)
- [pose skill](https://winecountrycrossfit.com/tag/pose-skill/)
- [Angie](https://winecountrycrossfit.com/tag/angie/)
- [olympic lifting seminar](https://winecountrycrossfit.com/tag/olympic-lifting-seminar/)
- [clean complex](https://winecountrycrossfit.com/tag/clean-complex/)
- [journaling](https://winecountrycrossfit.com/tag/journaling/)
- [linear progression](https://winecountrycrossfit.com/tag/linear-progression/)
- [gymnastics lever](https://winecountrycrossfit.com/tag/gymnastics-lever/)
- [inversion](https://winecountrycrossfit.com/tag/inversion/)
- [muscular endurance](https://winecountrycrossfit.com/tag/muscular-endurance/)
- [pose running](https://winecountrycrossfit.com/tag/pose-running/)
- [regionals 2012 individual event 4](https://winecountrycrossfit.com/tag/regionals-2012-individual-event-4/)
- [recovery strategies](https://winecountrycrossfit.com/tag/recovery-strategies/)
- [15.2](https://winecountrycrossfit.com/tag/15-2/)
- [MobilityWOD](https://winecountrycrossfit.com/tag/mobilitywod/)
- [MWOD](https://winecountrycrossfit.com/tag/mwod/)
- [Pull-Up](https://winecountrycrossfit.com/tag/pull-up/)
- [Pull-Up Challenge](https://winecountrycrossfit.com/tag/pull-up-challenge/)
- [hammer gone bad](https://winecountrycrossfit.com/tag/hammer-gone-bad/)
- [hammer swings](https://winecountrycrossfit.com/tag/hammer-swings/)
- [couplet](https://winecountrycrossfit.com/tag/couplet/)
- [double unders](https://winecountrycrossfit.com/tag/double-unders/)
- [Horizon LIne](https://winecountrycrossfit.com/tag/horizon-line/)
- [hang power snatch](https://winecountrycrossfit.com/tag/hang-power-snatch/)
- [paleo meal planning](https://winecountrycrossfit.com/tag/paleo-meal-planning/)
- [pistol](https://winecountrycrossfit.com/tag/pistol/)
- [15.3](https://winecountrycrossfit.com/tag/15-3/)
- [Defining Masculinity](https://winecountrycrossfit.com/tag/defining-masculinity/)
- [Legacy Project Napa Valley](https://winecountrycrossfit.com/tag/legacy-project-napa-valley/)
- [Open workout](https://winecountrycrossfit.com/tag/open-workout/)
- [Clean](https://winecountrycrossfit.com/tag/clean/)
- [clean and jerk](https://winecountrycrossfit.com/tag/clean-and-jerk/)
- [plyometrics](https://winecountrycrossfit.com/tag/plyometrics/)
- [EMOM](https://winecountrycrossfit.com/tag/emom/)
- [HSPU](https://winecountrycrossfit.com/tag/hspu/)
- [pregnant crossfit](https://winecountrycrossfit.com/tag/pregnant-crossfit/)
- [rope climbs](https://winecountrycrossfit.com/tag/rope-climbs/)
- [burpee tester](https://winecountrycrossfit.com/tag/burpee-tester/)
- [pausing back squat](https://winecountrycrossfit.com/tag/pausing-back-squat/)
- [superset deadlift pull-up](https://winecountrycrossfit.com/tag/superset-deadlift-pull-up/)
- [tempo back squat](https://winecountrycrossfit.com/tag/tempo-back-squat/)
- [pot luck](https://winecountrycrossfit.com/tag/pot-luck/)
- [presses](https://winecountrycrossfit.com/tag/presses/)
- [Shakshouka](https://winecountrycrossfit.com/tag/shakshouka/)
- [20 pullup challenge](https://winecountrycrossfit.com/tag/20-pullup-challenge/)
- [Chipper](https://winecountrycrossfit.com/tag/chipper/)
- [Chipper out and back](https://winecountrycrossfit.com/tag/chipper-out-and-back/)
- [monostructural movement](https://winecountrycrossfit.com/tag/monostructural-movement/)
- [Pausing Back Squats](https://winecountrycrossfit.com/tag/pausing-back-squats/)
- [box jump double under](https://winecountrycrossfit.com/tag/box-jump-double-under/)
- [gymnastic ring work](https://winecountrycrossfit.com/tag/gymnastic-ring-work/)
- [ring work](https://winecountrycrossfit.com/tag/ring-work/)
- [14.5](https://winecountrycrossfit.com/tag/14-5/)
- [gymnastics](https://winecountrycrossfit.com/tag/gymnastics/)
- [Open workout 14.5](https://winecountrycrossfit.com/tag/open-workout-14-5/)
- [paleo pot luck](https://winecountrycrossfit.com/tag/paleo-pot-luck/)
- [15.5](https://winecountrycrossfit.com/tag/15-5/)
- [Bonnie & Clyde](https://winecountrycrossfit.com/tag/bonnie-clyde/)
- [mini mobility seminar](https://winecountrycrossfit.com/tag/mini-mobility-seminar/)
- [mobility seminar](https://winecountrycrossfit.com/tag/mobility-seminar/)
- [open workout 15.5](https://winecountrycrossfit.com/tag/open-workout-15-5/)
- [AMRAP](https://winecountrycrossfit.com/tag/amrap/)
- [DUs](https://winecountrycrossfit.com/tag/dus/)
- [sprint work](https://winecountrycrossfit.com/tag/sprint-work/)
- [strict press](https://winecountrycrossfit.com/tag/strict-press/)
- [work to rest ratio](https://winecountrycrossfit.com/tag/work-to-rest-ratio/)
- [bottlerock](https://winecountrycrossfit.com/tag/bottlerock/)
- [fundraiser](https://winecountrycrossfit.com/tag/fundraiser/)
- [hang clean & jerk](https://winecountrycrossfit.com/tag/hang-clean-jerk/)
- [stone bridge school](https://winecountrycrossfit.com/tag/stone-bridge-school/)
- [post Open strategy](https://winecountrycrossfit.com/tag/post-open-strategy/)
- [Benchmarks](https://winecountrycrossfit.com/tag/benchmarks/)
- [Diana](https://winecountrycrossfit.com/tag/diana/)
- [gymnastics seminar](https://winecountrycrossfit.com/tag/gymnastics-seminar/)
- [Lincoln Theater](https://winecountrycrossfit.com/tag/lincoln-theater/)
- [TED talks](https://winecountrycrossfit.com/tag/ted-talks/)
- [TEDx Napa Valley](https://winecountrycrossfit.com/tag/tedx-napa-valley/)
- [running](https://winecountrycrossfit.com/tag/running/)
- [DU work](https://winecountrycrossfit.com/tag/du-work/)
- [ME DU](https://winecountrycrossfit.com/tag/me-du/)
- [shoulders](https://winecountrycrossfit.com/tag/shoulders/)
- [Day of Crisis](https://winecountrycrossfit.com/tag/day-of-crisis/)
- [mile row](https://winecountrycrossfit.com/tag/mile-row/)
- [mile run](https://winecountrycrossfit.com/tag/mile-run/)
- [Open gym](https://winecountrycrossfit.com/tag/open-gym/)
- [Spring Fling](https://winecountrycrossfit.com/tag/spring-fling/)
- [artichokes](https://winecountrycrossfit.com/tag/artichokes/)
- [asparagus](https://winecountrycrossfit.com/tag/asparagus/)
- [farmers market](https://winecountrycrossfit.com/tag/farmers-market/)
- [Benchmark workout](https://winecountrycrossfit.com/tag/benchmark-workout/)
- [Coach Richy](https://winecountrycrossfit.com/tag/coach-richy/)
- [Elizabeth](https://winecountrycrossfit.com/tag/elizabeth/)
- [Indoor soccer](https://winecountrycrossfit.com/tag/indoor-soccer/)
- [Project Hope](https://winecountrycrossfit.com/tag/project-hope/)
- [20 min AMRAP](https://winecountrycrossfit.com/tag/20-min-amrap/)
- [kettlebell cleans](https://winecountrycrossfit.com/tag/kettlebell-cleans/)
- [kettlebells](https://winecountrycrossfit.com/tag/kettlebells/)
- [Valery Federonko](https://winecountrycrossfit.com/tag/valery-federonko/)
- [first rib](https://winecountrycrossfit.com/tag/first-rib/)
- [pistols](https://winecountrycrossfit.com/tag/pistols/)
- [power clean](https://winecountrycrossfit.com/tag/power-clean/)
- [death by](https://winecountrycrossfit.com/tag/death-by/)
- [emom until failure](https://winecountrycrossfit.com/tag/emom-until-failure/)
- [pausing backsquats](https://winecountrycrossfit.com/tag/pausing-backsquats/)
- [supplements](https://winecountrycrossfit.com/tag/supplements/)
- [whole life challenge](https://winecountrycrossfit.com/tag/whole-life-challenge/)
- [handstand](https://winecountrycrossfit.com/tag/handstand/)
- [handstand skills](https://winecountrycrossfit.com/tag/handstand-skills/)
- [shoulder mashing](https://winecountrycrossfit.com/tag/shoulder-mashing/)
- [split jerk](https://winecountrycrossfit.com/tag/split-jerk/)
- [alignment](https://winecountrycrossfit.com/tag/alignment/)
- [overhead squats](https://winecountrycrossfit.com/tag/overhead-squats/)
- [probiotics](https://winecountrycrossfit.com/tag/probiotics/)
- [stability](https://winecountrycrossfit.com/tag/stability/)
- [cookie monster](https://winecountrycrossfit.com/tag/cookie-monster/)
- [Crossfit total](https://winecountrycrossfit.com/tag/crossfit-total/)
- [1 rep max](https://winecountrycrossfit.com/tag/1-rep-max/)
- [barbell club](https://winecountrycrossfit.com/tag/barbell-club/)
- [front squat](https://winecountrycrossfit.com/tag/front-squat/)
- [helen](https://winecountrycrossfit.com/tag/helen/)
- [Cal Strength](https://winecountrycrossfit.com/tag/cal-strength/)
- [SDLHP](https://winecountrycrossfit.com/tag/sdlhp/)
- [Sumo deadlift high pull](https://winecountrycrossfit.com/tag/sumo-deadlift-high-pull/)
- [1 RM](https://winecountrycrossfit.com/tag/1-rm/)
- [1RM](https://winecountrycrossfit.com/tag/1rm/)
- [Front squat 1 RM](https://winecountrycrossfit.com/tag/front-squat-1-rm/)
- [partner gone bad](https://winecountrycrossfit.com/tag/partner-gone-bad/)
- [shoulder tap push ups](https://winecountrycrossfit.com/tag/shoulder-tap-push-ups/)
- [vegetables](https://winecountrycrossfit.com/tag/vegetables/)
- [friday night lights](https://winecountrycrossfit.com/tag/friday-night-lights/)
- [pausing front squat](https://winecountrycrossfit.com/tag/pausing-front-squat/)
- [hammer strikes](https://winecountrycrossfit.com/tag/hammer-strikes/)
- [sumo deadlift](https://winecountrycrossfit.com/tag/sumo-deadlift/)
- [T2B](https://winecountrycrossfit.com/tag/t2b/)
- [KB C&J](https://winecountrycrossfit.com/tag/kb-cj/)
- [KB snatch](https://winecountrycrossfit.com/tag/kb-snatch/)
- [kettlebell clean and jerk](https://winecountrycrossfit.com/tag/kettlebell-clean-and-jerk/)
- [kettlebell snatch](https://winecountrycrossfit.com/tag/kettlebell-snatch/)
- [kettlebells 1 RM](https://winecountrycrossfit.com/tag/kettlebells-1-rm/)
- [TGU](https://winecountrycrossfit.com/tag/tgu/)
- [Crossfit Games tickets](https://winecountrycrossfit.com/tag/crossfit-games-tickets/)
- [Hudson Ranch CSA](https://winecountrycrossfit.com/tag/hudson-ranch-csa/)
- [Lucky Penny Production](https://winecountrycrossfit.com/tag/lucky-penny-production/)
- [Push Press and Jerk complex](https://winecountrycrossfit.com/tag/push-press-and-jerk-complex/)
- [Clean and Split Jerk 1RM](https://winecountrycrossfit.com/tag/clean-and-split-jerk-1rm/)
- [Cash out](https://winecountrycrossfit.com/tag/cash-out/)
- [Isabel](https://winecountrycrossfit.com/tag/isabel/)
- [Snatch 1RM](https://winecountrycrossfit.com/tag/snatch-1rm/)
- [pulling practice](https://winecountrycrossfit.com/tag/pulling-practice/)
- [supinated pullups](https://winecountrycrossfit.com/tag/supinated-pullups/)
- [WLC WOD](https://winecountrycrossfit.com/tag/wlc-wod/)
- [Bring Sally Up](https://winecountrycrossfit.com/tag/bring-sally-up/)
- [Meet Mayda](https://winecountrycrossfit.com/tag/meet-mayda/)
- [thrusters](https://winecountrycrossfit.com/tag/thrusters/)
- [thrusters 3RM](https://winecountrycrossfit.com/tag/thrusters-3rm/)
- [Gladiator rock n run](https://winecountrycrossfit.com/tag/gladiator-rock-n-run/)
- [Grace](https://winecountrycrossfit.com/tag/grace/)
- [arm guards](https://winecountrycrossfit.com/tag/arm-guards/)
- [kettlebell](https://winecountrycrossfit.com/tag/kettlebell/)
- [met con](https://winecountrycrossfit.com/tag/met-con/)
- [hidden treasure](https://winecountrycrossfit.com/tag/hidden-treasure/)
- [prowler](https://winecountrycrossfit.com/tag/prowler/)
- [prowler push](https://winecountrycrossfit.com/tag/prowler-push/)
- [Beth Rypins](https://winecountrycrossfit.com/tag/beth-rypins/)
- [Crossfit games](https://winecountrycrossfit.com/tag/crossfit-games/)
- [Crossfit Games Gold Tickets](https://winecountrycrossfit.com/tag/crossfit-games-gold-tickets/)
- [Full Squat snatch](https://winecountrycrossfit.com/tag/full-squat-snatch/)
- [Games](https://winecountrycrossfit.com/tag/games/)
- [Gold Tickets](https://winecountrycrossfit.com/tag/gold-tickets/)
- [Power Snatch](https://winecountrycrossfit.com/tag/power-snatch/)
- [Xfit Games Tix](https://winecountrycrossfit.com/tag/xfit-games-tix/)
- [berries](https://winecountrycrossfit.com/tag/berries/)
- [berry nutrition](https://winecountrycrossfit.com/tag/berry-nutrition/)
- [Deadlifts & DU](https://winecountrycrossfit.com/tag/deadlifts-du/)
- [stone fruit](https://winecountrycrossfit.com/tag/stone-fruit/)
- [stone fruit nutrition](https://winecountrycrossfit.com/tag/stone-fruit-nutrition/)
- [CrossFit California Regionals](https://winecountrycrossfit.com/tag/crossfit-california-regionals/)
- [front squats](https://winecountrycrossfit.com/tag/front-squats/)
- [murph recovery](https://winecountrycrossfit.com/tag/murph-recovery/)
- [DOMS](https://winecountrycrossfit.com/tag/doms/)
- [Lifting ratios](https://winecountrycrossfit.com/tag/lifting-ratios/)
- [Squat Clean 1RM](https://winecountrycrossfit.com/tag/squat-clean-1rm/)
- [Bear Complex](https://winecountrycrossfit.com/tag/bear-complex/)
- [Murph](https://winecountrycrossfit.com/tag/murph/)
- [Womens US Womens Whitewater Team](https://winecountrycrossfit.com/tag/womens-us-womens-whitewater-team/)
- [10 minute EMOM](https://winecountrycrossfit.com/tag/10-minute-emom/)
- [3 position snatch](https://winecountrycrossfit.com/tag/3-position-snatch/)
- [team usa weightlifing](https://winecountrycrossfit.com/tag/team-usa-weightlifing/)
- [100 push ups](https://winecountrycrossfit.com/tag/100-push-ups/)
- [cindy](https://winecountrycrossfit.com/tag/cindy/)
- [foundations](https://winecountrycrossfit.com/tag/foundations/)
- [June News](https://winecountrycrossfit.com/tag/june-news/)
- [ankle mobility](https://winecountrycrossfit.com/tag/ankle-mobility/)
- [hip mobility](https://winecountrycrossfit.com/tag/hip-mobility/)
- [single leg streigth](https://winecountrycrossfit.com/tag/single-leg-streigth/)
- [100 pushup challenge](https://winecountrycrossfit.com/tag/100-pushup-challenge/)
- [KB Tabata](https://winecountrycrossfit.com/tag/kb-tabata/)
- [kettlebell skill work](https://winecountrycrossfit.com/tag/kettlebell-skill-work/)
- [Tabata](https://winecountrycrossfit.com/tag/tabata/)
- [Tabata protocol](https://winecountrycrossfit.com/tag/tabata-protocol/)
- [DB snatch](https://winecountrycrossfit.com/tag/db-snatch/)
- [Pausing Front Squats](https://winecountrycrossfit.com/tag/pausing-front-squats/)
- [PFS](https://winecountrycrossfit.com/tag/pfs/)
- [Sugar](https://winecountrycrossfit.com/tag/sugar/)
- [Annie](https://winecountrycrossfit.com/tag/annie/)
- [bennchmark](https://winecountrycrossfit.com/tag/bennchmark/)
- [grass fed beef](https://winecountrycrossfit.com/tag/grass-fed-beef/)
- [Lazetich Family Ranch](https://winecountrycrossfit.com/tag/lazetich-family-ranch/)
- [partial deadlift](https://winecountrycrossfit.com/tag/partial-deadlift/)
- [Romaniain Deadlift](https://winecountrycrossfit.com/tag/romaniain-deadlift/)
- [front squat 1RM](https://winecountrycrossfit.com/tag/front-squat-1rm/)
- [triplet](https://winecountrycrossfit.com/tag/triplet/)
- [compete](https://winecountrycrossfit.com/tag/compete/)
- [cool stickers](https://winecountrycrossfit.com/tag/cool-stickers/)
- [CrossFit](https://winecountrycrossfit.com/tag/crossfit/)
- [decal](https://winecountrycrossfit.com/tag/decal/)
- [fitness](https://winecountrycrossfit.com/tag/fitness/)
- [strong](https://winecountrycrossfit.com/tag/strong/)
- [clean pulls](https://winecountrycrossfit.com/tag/clean-pulls/)
- [hang power clean](https://winecountrycrossfit.com/tag/hang-power-clean/)
- [neutral head position](https://winecountrycrossfit.com/tag/neutral-head-position/)
- [wall ball](https://winecountrycrossfit.com/tag/wall-ball/)
- [wall balls](https://winecountrycrossfit.com/tag/wall-balls/)
- [jackie](https://winecountrycrossfit.com/tag/jackie/)
- [cluster](https://winecountrycrossfit.com/tag/cluster/)
- [full squat clean](https://winecountrycrossfit.com/tag/full-squat-clean/)
- [Squat clean](https://winecountrycrossfit.com/tag/squat-clean/)
- [box jumps](https://winecountrycrossfit.com/tag/box-jumps/)
- [forward roll](https://winecountrycrossfit.com/tag/forward-roll/)
- [gymnastics tabata](https://winecountrycrossfit.com/tag/gymnastics-tabata/)
- [hollow holds](https://winecountrycrossfit.com/tag/hollow-holds/)
- [somersaults](https://winecountrycrossfit.com/tag/somersaults/)
- [supermans](https://winecountrycrossfit.com/tag/supermans/)
- [CSF](https://winecountrycrossfit.com/tag/csf/)
- [Fresh Fish CSF](https://winecountrycrossfit.com/tag/fresh-fish-csf/)
- [kettlebell swing](https://winecountrycrossfit.com/tag/kettlebell-swing/)
- [plank hold](https://winecountrycrossfit.com/tag/plank-hold/)
- [Average joe's](https://winecountrycrossfit.com/tag/average-joes/)
- [power cleans](https://winecountrycrossfit.com/tag/power-cleans/)
- [big Summer Bash](https://winecountrycrossfit.com/tag/big-summer-bash/)
- [David Scheadnt](https://winecountrycrossfit.com/tag/david-scheadnt/)
- [CNS](https://winecountrycrossfit.com/tag/cns/)
- [CNS fatigue](https://winecountrycrossfit.com/tag/cns-fatigue/)
- [Drop sets](https://winecountrycrossfit.com/tag/drop-sets/)
- [snatch pulls](https://winecountrycrossfit.com/tag/snatch-pulls/)
- [5x5](https://winecountrycrossfit.com/tag/5x5/)
- [back squat](https://winecountrycrossfit.com/tag/back-squat/)
- [candlestick](https://winecountrycrossfit.com/tag/candlestick/)
- [kettlebell swings](https://winecountrycrossfit.com/tag/kettlebell-swings/)
- [diet soda](https://winecountrycrossfit.com/tag/diet-soda/)
- [Press complex](https://winecountrycrossfit.com/tag/press-complex/)
- [100 pushup](https://winecountrycrossfit.com/tag/100-pushup/)
- [Clem Richardson](https://winecountrycrossfit.com/tag/clem-richardson/)
- [WLC WOD #1](https://winecountrycrossfit.com/tag/wlc-wod-1/)
- [WLC benchmark](https://winecountrycrossfit.com/tag/wlc-benchmark/)
- [double wod](https://winecountrycrossfit.com/tag/double-wod/)
- [mental health](https://winecountrycrossfit.com/tag/mental-health/)
- [perfectionism](https://winecountrycrossfit.com/tag/perfectionism/)
- [gymnastics work](https://winecountrycrossfit.com/tag/gymnastics-work/)
- [handstands](https://winecountrycrossfit.com/tag/handstands/)
- [pull ups](https://winecountrycrossfit.com/tag/pull-ups/)
- [Hero WOD](https://winecountrycrossfit.com/tag/hero-wod/)
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- [hang cleans](https://winecountrycrossfit.com/tag/hang-cleans/)
- [out of town WOD](https://winecountrycrossfit.com/tag/out-of-town-wod/)
- [re-entry](https://winecountrycrossfit.com/tag/re-entry/)
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- [C2B pullups](https://winecountrycrossfit.com/tag/c2b-pullups/)
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- [Back squat 5x5](https://winecountrycrossfit.com/tag/back-squat-5x5/)
- [Summer Bash](https://winecountrycrossfit.com/tag/summer-bash/)
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- [Filthy 50](https://winecountrycrossfit.com/tag/filthy-50/)
- [Dabba](https://winecountrycrossfit.com/tag/dabba/)
- [Walter Abrahms](https://winecountrycrossfit.com/tag/walter-abrahms/)
- [Xero](https://winecountrycrossfit.com/tag/xero/)
- [push pull](https://winecountrycrossfit.com/tag/push-pull/)
- [culinary pop-up](https://winecountrycrossfit.com/tag/culinary-pop-up/)
- [on-ramp graduates](https://winecountrycrossfit.com/tag/on-ramp-graduates/)
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- [ME pull ups](https://winecountrycrossfit.com/tag/me-pull-ups/)
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- [pose work](https://winecountrycrossfit.com/tag/pose-work/)
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- [Squat cleans](https://winecountrycrossfit.com/tag/squat-cleans/)
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- [walking OH lunge](https://winecountrycrossfit.com/tag/walking-oh-lunge/)
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- [crush cancer](https://winecountrycrossfit.com/tag/crush-cancer/)
- [ladder couplet](https://winecountrycrossfit.com/tag/ladder-couplet/)
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- [gravity line](https://winecountrycrossfit.com/tag/gravity-line/)
- [posture](https://winecountrycrossfit.com/tag/posture/)
- [enchanted village faire](https://winecountrycrossfit.com/tag/enchanted-village-faire/)
- [12 min. AMRAP](https://winecountrycrossfit.com/tag/12-min-amrap/)
- [meditation](https://winecountrycrossfit.com/tag/meditation/)
- [no mercy 15 min. AMRAP](https://winecountrycrossfit.com/tag/no-mercy-15-min-amrap/)
- [autumn rookie throwdown](https://winecountrycrossfit.com/tag/autumn-rookie-throwdown/)
- [richards grass fed beef](https://winecountrycrossfit.com/tag/richards-grass-fed-beef/)
- [the movement fix](https://winecountrycrossfit.com/tag/the-movement-fix/)
- [neck work](https://winecountrycrossfit.com/tag/neck-work/)
- [hang Power Clean 1RM](https://winecountrycrossfit.com/tag/hang-power-clean-1rm/)
- [Penalty WOD](https://winecountrycrossfit.com/tag/penalty-wod/)
- [pomegranates](https://winecountrycrossfit.com/tag/pomegranates/)
- [Molokai](https://winecountrycrossfit.com/tag/molokai/)
- [rich froning](https://winecountrycrossfit.com/tag/rich-froning/)
- [muscle up](https://winecountrycrossfit.com/tag/muscle-up/)
- [Rich Froning Movie](https://winecountrycrossfit.com/tag/rich-froning-movie/)
- [apologies](https://winecountrycrossfit.com/tag/apologies/)
- [The Founder](https://winecountrycrossfit.com/tag/the-founder/)
- [front squats 1RM](https://winecountrycrossfit.com/tag/front-squats-1rm/)
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- [olympic lifts](https://winecountrycrossfit.com/tag/olympic-lifts/)
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- [sumo deadlift high pulls](https://winecountrycrossfit.com/tag/sumo-deadlift-high-pulls/)
- [3 RFT](https://winecountrycrossfit.com/tag/3-rft/)
- [db squat cleans](https://winecountrycrossfit.com/tag/db-squat-cleans/)
- [Saturday](https://winecountrycrossfit.com/tag/saturday/)
- [mindful eating](https://winecountrycrossfit.com/tag/mindful-eating/)
- [overhead squat](https://winecountrycrossfit.com/tag/overhead-squat/)
- [deadlift 1RM](https://winecountrycrossfit.com/tag/deadlift-1rm/)
- [squatoberfest](https://winecountrycrossfit.com/tag/squatoberfest/)
- [back squat 1RM](https://winecountrycrossfit.com/tag/back-squat-1rm/)
- [ring flyes](https://winecountrycrossfit.com/tag/ring-flyes/)
- [ring push ups](https://winecountrycrossfit.com/tag/ring-push-ups/)
- [shoulder taps](https://winecountrycrossfit.com/tag/shoulder-taps/)
- [full clean](https://winecountrycrossfit.com/tag/full-clean/)
- [slam ball](https://winecountrycrossfit.com/tag/slam-ball/)
- [warrior mama](https://winecountrycrossfit.com/tag/warrior-mama/)
- [clean and split jerk](https://winecountrycrossfit.com/tag/clean-and-split-jerk/)
- [squawkos](https://winecountrycrossfit.com/tag/squawkos/)
- [winter squash](https://winecountrycrossfit.com/tag/winter-squash/)
- [CrossFit Lift Off](https://winecountrycrossfit.com/tag/crossfit-lift-off/)
- [ME Pullups](https://winecountrycrossfit.com/tag/me-pullups/)
- [Squat Therapy](https://winecountrycrossfit.com/tag/squat-therapy/)
- [wear pink](https://winecountrycrossfit.com/tag/wear-pink/)
- [5 RFT](https://winecountrycrossfit.com/tag/5-rft/)
- [hips](https://winecountrycrossfit.com/tag/hips/)
- [breathe](https://winecountrycrossfit.com/tag/breathe/)
- [thruster](https://winecountrycrossfit.com/tag/thruster/)
- [interval training](https://winecountrycrossfit.com/tag/interval-training/)
- [metcon](https://winecountrycrossfit.com/tag/metcon/)
- [squatober](https://winecountrycrossfit.com/tag/squatober/)
- [knowledge](https://winecountrycrossfit.com/tag/knowledge/)
- [sugar intake](https://winecountrycrossfit.com/tag/sugar-intake/)
- [crossfit liftoff](https://winecountrycrossfit.com/tag/crossfit-liftoff/)
- [New Format](https://winecountrycrossfit.com/tag/new-format/)
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- [Play Park](https://winecountrycrossfit.com/tag/play-park/)
- [lift-off](https://winecountrycrossfit.com/tag/lift-off/)
- [mystery WOD](https://winecountrycrossfit.com/tag/mystery-wod/)
- [clean pull complex](https://winecountrycrossfit.com/tag/clean-pull-complex/)
- [rope climb](https://winecountrycrossfit.com/tag/rope-climb/)
- [sweat angels](https://winecountrycrossfit.com/tag/sweat-angels/)
- [Build a better rack](https://winecountrycrossfit.com/tag/build-a-better-rack/)
- [festival of weights](https://winecountrycrossfit.com/tag/festival-of-weights/)
- [green smoothies](https://winecountrycrossfit.com/tag/green-smoothies/)
- [Thanksgiving Week](https://winecountrycrossfit.com/tag/thanksgiving-week/)
- [turkey Day Chipper](https://winecountrycrossfit.com/tag/turkey-day-chipper/)
- [brain health](https://winecountrycrossfit.com/tag/brain-health/)
- [holiday brunch](https://winecountrycrossfit.com/tag/holiday-brunch/)
- [welcome december](https://winecountrycrossfit.com/tag/welcome-december/)
- [aaron hodge](https://winecountrycrossfit.com/tag/aaron-hodge/)
- [Amador Gomez](https://winecountrycrossfit.com/tag/amador-gomez/)
- [bulletproof macaons](https://winecountrycrossfit.com/tag/bulletproof-macaons/)
- [Jr.](https://winecountrycrossfit.com/tag/jr/)
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- [holiday schedule](https://winecountrycrossfit.com/tag/holiday-schedule/)
- [isabel then grace](https://winecountrycrossfit.com/tag/isabel-then-grace/)
- [biggest loser](https://winecountrycrossfit.com/tag/biggest-loser/)
- [siren fish co.](https://winecountrycrossfit.com/tag/siren-fish-co/)
- [CrossFit Open](https://winecountrycrossfit.com/tag/crossfit-open/)
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- [photo shoot](https://winecountrycrossfit.com/tag/photo-shoot/)
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- [correct ratio](https://winecountrycrossfit.com/tag/correct-ratio/)
- [Best gym in Napa](https://winecountrycrossfit.com/tag/best-gym-in-napa/)
- [President's Day](https://winecountrycrossfit.com/tag/presidents-day/)
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- [Strength Training](https://winecountrycrossfit.com/tag/strength-training/)
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- [Cinco de beastmode](https://winecountrycrossfit.com/tag/cinco-de-beastmode/)
- [Jared Fleming](https://winecountrycrossfit.com/tag/jared-fleming/)
- [outlaw barbell](https://winecountrycrossfit.com/tag/outlaw-barbell/)
- [16.2](https://winecountrycrossfit.com/tag/16-2/)
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- [Don Mohammed](https://winecountrycrossfit.com/tag/don-mohammed/)
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- [essentrics](https://winecountrycrossfit.com/tag/essentrics/)
- [morning schedule](https://winecountrycrossfit.com/tag/morning-schedule/)
- [10am class](https://winecountrycrossfit.com/tag/10am-class/)
- [Awesome Appetite](https://winecountrycrossfit.com/tag/awesome-appetite/)
- [Chef Aaron](https://winecountrycrossfit.com/tag/chef-aaron/)
- [games week](https://winecountrycrossfit.com/tag/games-week/)
- [social nite](https://winecountrycrossfit.com/tag/social-nite/)
- [zero cancer run](https://winecountrycrossfit.com/tag/zero-cancer-run/)
- [big river](https://winecountrycrossfit.com/tag/big-river/)
- [erin cafaro mackenzie](https://winecountrycrossfit.com/tag/erin-cafaro-mackenzie/)
- [zero cancer team](https://winecountrycrossfit.com/tag/zero-cancer-team/)
- [halloween](https://winecountrycrossfit.com/tag/halloween/)
- [trainheroic](https://winecountrycrossfit.com/tag/trainheroic/)
- [vote](https://winecountrycrossfit.com/tag/vote/)
- [hylete](https://winecountrycrossfit.com/tag/hylete/)
- [pancreatic cancer](https://winecountrycrossfit.com/tag/pancreatic-cancer/)
- [Project Purple](https://winecountrycrossfit.com/tag/project-purple/)
- [CrossFit. Intentions. Strong. Fit](https://winecountrycrossfit.com/tag/crossfit-intentions-strong-fit/)
- [CrossFit. Recover. Community. Strong.](https://winecountrycrossfit.com/tag/crossfit-recover-community-strong/)
- [CrossFit. Whole Live Challenge. Fit. Strong. Community.](https://winecountrycrossfit.com/tag/crossfit-whole-live-challenge-fit-strong-community/)
- [Fairness](https://winecountrycrossfit.com/tag/fairness/)
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- [Work Hard](https://winecountrycrossfit.com/tag/work-hard/)
- [Teen Weight Lifting](https://winecountrycrossfit.com/tag/teen-weight-lifting/)
- [Dig Deep](https://winecountrycrossfit.com/tag/dig-deep/)
- [Goals](https://winecountrycrossfit.com/tag/goals/)
- [The Open](https://winecountrycrossfit.com/tag/the-open/)
- [The Open 2017](https://winecountrycrossfit.com/tag/the-open-2017/)
- [CrossFit. Community. The Open](https://winecountrycrossfit.com/tag/crossfit-community-the-open/)
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- [Legacy Youth Project](https://winecountrycrossfit.com/tag/legacy-youth-project/)
- [Strongman](https://winecountrycrossfit.com/tag/strongman/)
- [CrossFit Programming](https://winecountrycrossfit.com/tag/crossfit-programming/)
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- [Health](https://winecountrycrossfit.com/tag/health/)
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- [Technique First](https://winecountrycrossfit.com/tag/technique-first/)
- [Body Fat Testing](https://winecountrycrossfit.com/tag/body-fat-testing/)
- [Tough Mudder](https://winecountrycrossfit.com/tag/tough-mudder/)
- [Boxing](https://winecountrycrossfit.com/tag/boxing/)
- [Member of the Month](https://winecountrycrossfit.com/tag/member-of-the-month/)
- [Set New Goals](https://winecountrycrossfit.com/tag/set-new-goals/)
- [coaches tip](https://winecountrycrossfit.com/tag/coaches-tip/)
- [Clinic](https://winecountrycrossfit.com/tag/clinic/)
- [T shirt Design](https://winecountrycrossfit.com/tag/t-shirt-design/)
- [Feel good](https://winecountrycrossfit.com/tag/feel-good/)
- [Coach's Tip](https://winecountrycrossfit.com/tag/coachs-tip/)
- [Knees Out](https://winecountrycrossfit.com/tag/knees-out/)
- [Get Strong!](https://winecountrycrossfit.com/tag/get-strong/)
- [Monday Meal Prep](https://winecountrycrossfit.com/tag/monday-meal-prep/)
- [rest](https://winecountrycrossfit.com/tag/rest/)
- [Freedom WOD](https://winecountrycrossfit.com/tag/freedom-wod/)
- [Build strength with protein](https://winecountrycrossfit.com/tag/build-strength-with-protein/)
- [low carb](https://winecountrycrossfit.com/tag/low-carb/)
- [moderation](https://winecountrycrossfit.com/tag/moderation/)
- [Good Form Running Clinic](https://winecountrycrossfit.com/tag/good-form-running-clinic/)
- [CrossFit Humor](https://winecountrycrossfit.com/tag/crossfit-humor/)
- [Members Appreciation](https://winecountrycrossfit.com/tag/members-appreciation/)
- [CrossFit Community](https://winecountrycrossfit.com/tag/crossfit-community/)
- [Best CrossFit Community In Napa](https://winecountrycrossfit.com/tag/best-crossfit-community-in-napa/)
- [kipping pull ups](https://winecountrycrossfit.com/tag/kipping-pull-ups/)
- [clinics](https://winecountrycrossfit.com/tag/clinics/)
- [Love life](https://winecountrycrossfit.com/tag/love-life/)
- [Train for free](https://winecountrycrossfit.com/tag/train-for-free/)
- [First Responseers](https://winecountrycrossfit.com/tag/first-responseers/)
- [Puertas Abiertas](https://winecountrycrossfit.com/tag/puertas-abiertas/)
- [CrossFitters Give Back](https://winecountrycrossfit.com/tag/crossfitters-give-back/)
- [eat well](https://winecountrycrossfit.com/tag/eat-well/)
- [knee replacement](https://winecountrycrossfit.com/tag/knee-replacement/)
- [Fit people](https://winecountrycrossfit.com/tag/fit-people/)
- [Build strength](https://winecountrycrossfit.com/tag/build-strength/)
- [fit food](https://winecountrycrossfit.com/tag/fit-food/)
- [healthy snacks](https://winecountrycrossfit.com/tag/healthy-snacks/)
- [CrossFit Xmas WOD](https://winecountrycrossfit.com/tag/crossfit-xmas-wod/)
- [CrossFit Media](https://winecountrycrossfit.com/tag/crossfit-media/)
- [CrossFit Fun](https://winecountrycrossfit.com/tag/crossfit-fun/)
- [Paleo deserts](https://winecountrycrossfit.com/tag/paleo-deserts/)
- [New Year Promotions](https://winecountrycrossfit.com/tag/new-year-promotions/)
- [Cryotherapy](https://winecountrycrossfit.com/tag/cryotherapy/)
- [Cryotherapy In Napa](https://winecountrycrossfit.com/tag/cryotherapy-in-napa/)
- [Workout recovery](https://winecountrycrossfit.com/tag/workout-recovery/)
- [CrossFit Resolutions](https://winecountrycrossfit.com/tag/crossfit-resolutions/)
- [CrossFit Athlete](https://winecountrycrossfit.com/tag/crossfit-athlete/)
- [CrossFit Radio](https://winecountrycrossfit.com/tag/crossfit-radio/)
- [new year special](https://winecountrycrossfit.com/tag/new-year-special/)
- [erica bradshaw](https://winecountrycrossfit.com/tag/erica-bradshaw/)
- [Irina Grinevich](https://winecountrycrossfit.com/tag/irina-grinevich/)
- [Wellness Wednesday](https://winecountrycrossfit.com/tag/wellness-wednesday/)
- [bar muscle ups](https://winecountrycrossfit.com/tag/bar-muscle-ups/)
- [meal prep monday](https://winecountrycrossfit.com/tag/meal-prep-monday/)
- [benchmark mondays](https://winecountrycrossfit.com/tag/benchmark-mondays/)
- [CrossFit makes you stronger on the bike](https://winecountrycrossfit.com/tag/crossfit-makes-you-stronger-on-the-bike/)
- [CrossFit and Weight loss](https://winecountrycrossfit.com/tag/crossfit-and-weight-loss/)
- [Weight loss](https://winecountrycrossfit.com/tag/weight-loss/)
- [pull up clinic](https://winecountrycrossfit.com/tag/pull-up-clinic/)
- [callus maintenance](https://winecountrycrossfit.com/tag/callus-maintenance/)
- [tough hands](https://winecountrycrossfit.com/tag/tough-hands/)
- [WCCF Is Hiring!](https://winecountrycrossfit.com/tag/wccf-is-hiring/)
- [Turn Back The Clock](https://winecountrycrossfit.com/tag/turn-back-the-clock/)
- [New class](https://winecountrycrossfit.com/tag/new-class/)
- [aerial silks](https://winecountrycrossfit.com/tag/aerial-silks/)
- [aerial arts](https://winecountrycrossfit.com/tag/aerial-arts/)
- [circus arts](https://winecountrycrossfit.com/tag/circus-arts/)
- [CrossFit & Mental Health](https://winecountrycrossfit.com/tag/crossfit-mental-health/)
- [New Boot Camp coach](https://winecountrycrossfit.com/tag/new-boot-camp-coach/)
- [The Ketogenic Diet](https://winecountrycrossfit.com/tag/the-ketogenic-diet/)
- [Baby Steps Win The Race](https://winecountrycrossfit.com/tag/baby-steps-win-the-race/)
- [Relieve Wrist & Elbow Pain](https://winecountrycrossfit.com/tag/relieve-wrist-elbow-pain/)
- [Gym Is CLOSED This Saturday......](https://winecountrycrossfit.com/tag/gym-is-closed-this-saturday/)
- [Alcoholic Drinks & Healthy Eating](https://winecountrycrossfit.com/tag/alcoholic-drinks-healthy-eating/)
- [Do You Need More Protein? It's Time To Find Out!](https://winecountrycrossfit.com/tag/do-you-need-more-protein-its-time-to-find-out/)
- [WCCF & Tough Mudder](https://winecountrycrossfit.com/tag/wccf-tough-mudder/)
- [Maybe It's The Sleep....](https://winecountrycrossfit.com/tag/maybe-its-the-sleep/)
- [Labor Day Fun!](https://winecountrycrossfit.com/tag/labor-day-fun/)
- [Nicole Timm Is Reaching Her Goals!](https://winecountrycrossfit.com/tag/nicole-timm-is-reaching-her-goals/)
- [Re:Think Ice Cream](https://winecountrycrossfit.com/tag/rethink-ice-cream/)
- [krav maga](https://winecountrycrossfit.com/tag/krav-maga/)
- [martial arts](https://winecountrycrossfit.com/tag/martial-arts/)
- [WCCF Is The Coolest!](https://winecountrycrossfit.com/tag/wccf-is-the-coolest/)
- [WCCF Needs Your Help!](https://winecountrycrossfit.com/tag/wccf-needs-your-help/)
- [What Does Your Breakfast Look Like?](https://winecountrycrossfit.com/tag/what-does-your-breakfast-look-like/)
- [private coaching](https://winecountrycrossfit.com/tag/private-coaching/)
- [personal training](https://winecountrycrossfit.com/tag/personal-training/)
- [Final Call - Zero Runners](https://winecountrycrossfit.com/tag/final-call-zero-runners/)
- [Coffee](https://winecountrycrossfit.com/tag/coffee/)
- [Coffee and CrossFit](https://winecountrycrossfit.com/tag/coffee-and-crossfit/)
- [counting macro nutrients](https://winecountrycrossfit.com/tag/counting-macro-nutrients/)
- [handstank skills](https://winecountrycrossfit.com/tag/handstank-skills/)
- [crossfit and aging](https://winecountrycrossfit.com/tag/crossfit-and-aging/)
- [CrossFit Teens](https://winecountrycrossfit.com/tag/crossfit-teens/)
- [CrossFit Youth Programs](https://winecountrycrossfit.com/tag/crossfit-youth-programs/)
- [Aerial Arts Youth](https://winecountrycrossfit.com/tag/aerial-arts-youth/)
- [Aerial Silks For Kids](https://winecountrycrossfit.com/tag/aerial-silks-for-kids/)
- [CrossFit Princess](https://winecountrycrossfit.com/tag/crossfit-princess/)
- [Cherry Picking](https://winecountrycrossfit.com/tag/cherry-picking/)
- [wellness](https://winecountrycrossfit.com/tag/wellness/)
- [Barbells For Boobs](https://winecountrycrossfit.com/tag/barbells-for-boobs/)
- [Off To The Races](https://winecountrycrossfit.com/tag/off-to-the-races/)
- [CrossFit Battle Scars](https://winecountrycrossfit.com/tag/crossfit-battle-scars/)
- [Get Out The Vote!](https://winecountrycrossfit.com/tag/get-out-the-vote/)
- [Success: Barbells For Boobs](https://winecountrycrossfit.com/tag/success-barbells-for-boobs/)
- [It's All About Richard](https://winecountrycrossfit.com/tag/its-all-about-richard/)
- [Smokey Again](https://winecountrycrossfit.com/tag/smokey-again/)
- [Armistice Day – Remember The Vets](https://winecountrycrossfit.com/tag/armistice-day-remember-the-vets/)
- [Thanksgiving Schedule](https://winecountrycrossfit.com/tag/thanksgiving-schedule/)
- [macronutrients](https://winecountrycrossfit.com/tag/macronutrients/)
- [Gratitude](https://winecountrycrossfit.com/tag/gratitude/)
- [How To Beat The Cold](https://winecountrycrossfit.com/tag/how-to-beat-the-cold/)
- [Holiday Dinner](https://winecountrycrossfit.com/tag/holiday-dinner/)
- [holiday eating](https://winecountrycrossfit.com/tag/holiday-eating/)
- [Mom Strong](https://winecountrycrossfit.com/tag/mom-strong/)
- [pregnancy](https://winecountrycrossfit.com/tag/pregnancy/)
- [postpartum](https://winecountrycrossfit.com/tag/postpartum/)
- [CrossFit Coach](https://winecountrycrossfit.com/tag/crossfit-coach/)
- [gift of health](https://winecountrycrossfit.com/tag/gift-of-health/)
- [meal prep](https://winecountrycrossfit.com/tag/meal-prep/)
- [whole body health](https://winecountrycrossfit.com/tag/whole-body-health/)
- [resolutions](https://winecountrycrossfit.com/tag/resolutions/)
- [new years resolutions](https://winecountrycrossfit.com/tag/new-years-resolutions/)
- [Boot Camp](https://winecountrycrossfit.com/tag/boot-camp/)
- [My Fitness Pal](https://winecountrycrossfit.com/tag/my-fitness-pal/)
- [Six Pack Abs](https://winecountrycrossfit.com/tag/six-pack-abs/)
- [travel wods](https://winecountrycrossfit.com/tag/travel-wods/)
- [furlough](https://winecountrycrossfit.com/tag/furlough/)
- [federal shutdown](https://winecountrycrossfit.com/tag/federal-shutdown/)
- [avocado](https://winecountrycrossfit.com/tag/avocado/)
- [shoe drive](https://winecountrycrossfit.com/tag/shoe-drive/)
- [TRX](https://winecountrycrossfit.com/tag/trx/)
- [Be Judgemental!](https://winecountrycrossfit.com/tag/be-judgemental/)
- [Open](https://winecountrycrossfit.com/tag/open/)
- [operation hat trick](https://winecountrycrossfit.com/tag/operation-hat-trick/)
- [navy seals](https://winecountrycrossfit.com/tag/navy-seals/)
- [veterans](https://winecountrycrossfit.com/tag/veterans/)
- [macronutrient counting](https://winecountrycrossfit.com/tag/macronutrient-counting/)
- [recovery with food](https://winecountrycrossfit.com/tag/recovery-with-food/)
- [house macros](https://winecountrycrossfit.com/tag/house-macros/)
- [nutrition challenge](https://winecountrycrossfit.com/tag/nutrition-challenge/)
- [Handstand For Everyone](https://winecountrycrossfit.com/tag/handstand-for-everyone/)
- [marconutrient counting](https://winecountrycrossfit.com/tag/marconutrient-counting/)
- [protein](https://winecountrycrossfit.com/tag/protein/)
- [macros](https://winecountrycrossfit.com/tag/macros/)
- [carbs](https://winecountrycrossfit.com/tag/carbs/)
- [fats](https://winecountrycrossfit.com/tag/fats/)
- [New WCCF Vending Machine](https://winecountrycrossfit.com/tag/new-wccf-vending-machine/)
- [Fit Meal](https://winecountrycrossfit.com/tag/fit-meal/)
- [vending machine](https://winecountrycrossfit.com/tag/vending-machine/)
- [Crossover Symmetry](https://winecountrycrossfit.com/tag/crossover-symmetry/)
- [endurance](https://winecountrycrossfit.com/tag/endurance/)
- [workout laziness](https://winecountrycrossfit.com/tag/workout-laziness/)
- [Recovery Tools](https://winecountrycrossfit.com/tag/recovery-tools/)
- [sleep habits](https://winecountrycrossfit.com/tag/sleep-habits/)
- [Krampade](https://winecountrycrossfit.com/tag/krampade/)
- [Consistency](https://winecountrycrossfit.com/tag/consistency/)

## Categories

- [XFIT Personal Training](https://winecountrycrossfit.com/pricingtables/xfit-personal-training/)
- [XFIT Class Card](https://winecountrycrossfit.com/pricingtables/xfit-class-card/)
- [one-membership](https://winecountrycrossfit.com/pricingtables/one-membership/)