Keep elbows high – Mon 4.10.17

 In W.O.D.

Strength:  Front Squat 3 x 5

Work up (multiple warm up sets) to a moderate set of 5 on the first set.  Stay there for the next 2 sets.  I don’t want these to be crushers, we should leave room to go up the next time we perform this.   The goal is to improve you position each rep in each set.  Keep elbows high, go deeper, sit back in the heels more, use the full foot, better breathing, activate glutes/hamstrings, all the stuff you should be thinking about in a squat.  Weight belts are encouraged.

Conditioning: 30-20-10 reps for time of:
– 1-arm KB/DB Thrusters (Performance: 53/35#, Fitness: 44-45/25-26#, Health: as heavy as possible)
– Toes to Bar (Health: as high as possible)

*For the Thrusters, switch hands as needed

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

This April, every 2 check-ins provide a minute of autism therapy to a child and their family. The Autism Site works towards creating a better understanding of autism by providing educational opportunities and therapy to families living with autism. Thanks for checking in! #autismawareness

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