Don’t drop empty bar – Mon 6.05.17

 In W.O.D.

CrossFit teaches intensity.  But they also teach form over intensity.  Which means you need to maintain some levelheadedness when performing WODs to stay focused on proper form or range of motion.  Please keep this in mind when you are handling an empty barbell, don’t drop it, and set it down nicely!  Thank you!

Strength:  Front Squat 2-2-2-2-2

Conditioning:  “Jackie”
For time:
– 1000m Row
– 50 Thrusters (45/35#)
– 30 Pull Ups

This is a benchmark CrossFit workout, so there are no Performance/Fitness/ Health options.  However, use whatever scaling you need.

We last did this workout on 10.19.15, compare your previous score


This June, we are partnering with Soles4Souls for our 3rd Annual Shoe Drive! Throughout the month, every 10 check-ins will provide one pair of shoes to someone in need. Check-in and help give #shoes4kids!


The Compound’s Mission: To provide simple and effective training for a healthy life.

We train functional movements, including squatting, pushing, pulling, throwing, and jumping. Training this way ensures full range of joints and muscles, strengthening the entire body and allowing you apply these movements into everyday life. you will be much healthier and happier!


We are hiring! The Compound, Home of CrossFit Vacaville North, is looking for a full time CrossFit Level 1 certified Personal Trainer.  Here’s a general idea of we are looking for, let us know if you’re ready to join our team!

Primary Job Responsibilities (what to expect but not limited too):
-Lead up to 7 Group Classes/week
-Perform up to 12 Personal Training sessions weekly with our new member Fundamentals Process
Several hours per week on Professional Development and Client Management
-Consulting with prospective clients
-General Gym Tidiness

Email Kyle at [email protected]

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