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4th of July, Penalties, Speed Squats & Sprints

June 29, 2011

We will be CLOSED on the 4th of July. Enjoy your independence, and your Paleo feast! And, here’s the bottom line: For every minute you arrive late to class you are penalized 10 burbees. One minute late, 10 burpees. 2 minutes late, 20 burpees, etc up to a total of 100 burpees. Coaches will not [...]

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Paleo, Snatches & tire flips

June 28, 2011

Do you find yourself eating out move often with all the fun summer activities at hand? Do you cruise the Chef’s Market on those sunny Thursday afternoons? Well, I’m here to remind you that there are Paleo choices all around! You don’t have to eat the wonderful looking wood fired pizza made by Azzurro, or [...]

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CrossFit Total

June 26, 2011

We do a lot of strength training at Wine Country CrossFit.  It is our belief that high levels of strength will produce the highest levels of athletes in our population.  Today, we get to test that strength!  Get ready for the CrossFit Total.  In Monday’s WOD you will have three attempts to find a 1 [...]

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Deads and Lunges

June 21, 2011

Deadlift: On the minute for 12 minutes 2 deadlifts at 75% of last week’s 3rm or 80-85% of linear progression weight.  Add weight as needed through WOD Walking Lunges: 3 sets of 10 steps with as much weight as possible.  The weight can be in any form and carried any way.  (kettlebells, barbells, dumbells, overhead, [...]

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What If You Could Only Have 10 Foods?

June 19, 2011

Usually on my end of the weekend/beginning of the week post, I talk about the benchmark coming up on Monday.  Today I’m avoiding the issue, and if you read lower you’ll see why.  Instead today, I want to talk about food.  There was a great post by Mark Sisson last week over at Mark’s Daily [...]

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Necklace Found in Gym

June 17, 2011

Did you or anyone you know misplace this sparkley palm tree necklace? If so, please come in and retrieve it from the small desk in the office.

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Aids Ride Report, Box Jumps & 10 Sets of 10

June 15, 2011

CrossFitter Parie Lambert completed the Aids ride from SF to LA on Saturday. Please read her inspirational report, and keep the tissue handy cuz you just might cry… -Beth What an AMAZING week Blair and I had.  I KNEW it would be hard, but really didn’t have a clue how challenging this journey would be. [...]

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Vintage-Napa Alumni Football & Chipper WOD

June 14, 2011

Are you a Napa local? Did you or your friends play Football in High School? Did you attend Vintage or Napa Highs? If you answer YES to any of these questions then meet me at the Vintage Crushers vs Napa Indians Alumni Football Game II, Friday June 24th, 7.00PM at Memorial Stadium! The teams are [...]

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Nasty Girls

June 12, 2011

We’ve got a new benchmark WOD that we are adding to the mix.  While it isn’t technically a “girl” WOD, it is a CrossFit classic that will fit in well on our benchmark Monday rotation.  Our new addition is “Nasty Girls” Nasty Girls: 3 Rounds: 50 Air Squats 7 Muscle Ups 10 Hang Power Cleans [...]

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June 10, 2011

   

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