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New Technology On The Horizon

Image result for train heroic app new app

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 us for the new Whole Life Challenge. It started on Saturday the 16th, and will last until March 11. I think we should be able to build some good habits by then! Register Here.

We will host the Benchmark WOD on Wednesday of this week. This time, we give you a choice of WODs. We offer the traditional WLC WOD which is the 11-minute AMRAP full of body weight movements that can be performed on any street corner, and a new, more challenging CrossFit WOD. Scroll down to preview your choices.

We are upping the ante this time round by offering prizes each week! At the end of the WLC, we offer a cash prize to the overall winner on the Wine Country CrossFit Team. Don’t miss out and sign up NOW!

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Special Fish Offer Extended

In honor of our participation in the Whole Life Challenge the Siren Fish Co is extending their special offer through Sunday January 24. Eat fresh fish every week when you sign up for the Fish CSA. Get 5 shares for the price of 4 if you sign up before Sunday, and pay NO membership fee. ($15 fee is reversed at checkout)  Sign up here and use the code WCC at check out.



Biggest Loser Speaks Out


In keeping with our nutrition and lifestyle theme, Biggest Loser Nutritionist Cheryl Forberg speaks to WCCF on Thursday January 21st at 7.30PM. She makes this healthy lifestyle business fun and accessible, so don’t miss her presentation. In addition she will have her new book on hand, specially discounted for those that attend the evening chat at WCCF.




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Back Squats

We have been building to the 20 rep max over the last 5 weeks. This week is the culmination. We have seen amazing gains, and we applaud your hard work. FYI during the last week of January, there will be NO squatting. The workouts will be challenging, but we will de-load as it pertains to squats.




Monday’s WOD – Back Squats & Sprints

Strength: 3X10 BS at 90% 10RM

3 RFT:
400m run
10 squats
30 double unders (failed reps count, so don’t just sub singles because it’s easier for you. Push yourself)


Tuesday’s WOD – Courtesy of

dumbell thrusters (choose heaviest possible)
L-pullups (choose most difficult style possible)



Wednesday’s  – WLC Benchmarks – Pick Your Poison

Choose which WOD you want to do and use it for YOUR baseline during the Whole Life Challenge

“The Chief”

Max rounds in 3 minutes of:
3 Power cleans 135/95
6 Push-ups
9 Squats

Rest 1 minute. Repeat for a total of 5 cycles.

WLC Official Workout
In 11 minutes:
Run around the block twice OR Row 1000m
In the time remaining, complete as much of the following list as you can:
30 Air Squats
30 Sit Ups
30 Plank Ups
40 Lunges
40 Bicycles
40 Push Ups
50 Squat Jumps
50 Flutter Kicks
50 Mountain Climbers
100 Burpees
Your score is the total number of reps you complete.



Thursday’s WOD – ME Power Cleans To Save Your Breath

4 RFT:
max effort hang PC (135/95)
rest x2 number of reps, for example: 15 reps means :30 rest
20 OH lunges (95/75)
rest :30
20 wall balls (20/14)
rest :30



Friday’s WOD – 20 RM Back Squats

20RM of back squats
***try to get within 90% of your 10RM.  Take your time warming up and going through the reps.  Squat-breathe-squat-breathe…  This is not for time.


3 rounds of 3 mins on/3 mins off
ARMAP 3 of:
Thruster, 95/65

***restart at 6 each round


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