Friday 1.22.16 – Overhead Squat

 In W.O.D.

Strength:  Overhead Squat 2-2-2-2-2

Conditioning:  CrossFit Games Open 14.5
21-18-15-12-9-6-3 reps for time of:
– Thrusters (Performance/ Fitness: 95/65#, Health: 65/45#)
– Burpees over the bar

*Coaches/Athlete Note:  If anyone wants to see what the CrossFit Open is like, partner up and perform this workout while your partner counts only good reps with full range of motion!

Post weights and times to comments.


We will be running The CrossFit Open differently this year.  In the past, we have programmed the Open Workout for the gym.  This year, instead of programming for the gym, we will be hosting a Friday Night Throwdown for everyone at the gym to do it together!

Our Team consists of Craig, Phillip, Leighna, and Jared.  Let’s get some more folks to join!

Click HERE to sign up!     Team “CF Vacaville North”


We have been invited to participate at the Solano County Home and Garden Show at the Dixon fairgrounds again this February. We had a great turnout last year for participation and we got some good exposure for our gym. The date is Saturday, February 2oth.

Contact Erica at [email protected] if you would like to join us to demo some fun CrossFit workouts!


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