Wine Country CrossFit

Our neighborhood at WCCF is full of some pretty special business – Rock Climbing? Got it! Handmade Jewelry? Got it! Custom Cabinetry? Yep, that too! These folk and their customers see us daily working out to our  music, and running around like crazy people, and generally sweating like pigs!

With so many businesses in the area, and with so much coming and going in general, parking can be a bit of a bear for everyone concerned. As a result, we are asking that you all help us to be good neighbors by making and effort to park East of the train tracks or West of Iroquois Street when possible, and especially during the hours of a 8 am to 5 pm. 

Additionally, we wanted to make sure that everyone is aware that the “parking spot” that is in front of the roll-up door where the old gym used to be located is now a working driveway, and is posted as No Parking, with a towing penalty. Don’t want anyone getting a nasty surprise after doing Nasty Girls some day!

We appreciate you making the effort to help us with our attempts at being excellent neighbors. We want to make sure that the CrossFit name and philosophy are represented in the best light possible, and that our commitment to community goes beyond our front doors.

-Beth and your team of Wine Country CrossFit Coaches

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Wednesday’s Workout

Ring Work – Coaches’ Choice (inversions, ring hand-stands, front levers/tucks, back levers/tucks, skin-the-cat, iron cross, muscle-up)

WOD:

• Cash-in: 200 Single-Unders, 50 Double-Unders, 10 Triple-Unders
• 10 Rounds
  • 10 Burpee Box Jumps (24/20)
  • 10 Knees to Elbows
• Cash-out: 5 Muscle-ups, 20 Strict Pull-ups, 40 Kipping Pull-ups