Last day of May – Wed 5.31.17

 In W.O.D.

This is the last day of May for the May check ins.  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!

Strength:  Push Press 5-5-5-5-5

5’s are tough, especially with push presses if you are truly challenging the weight and resetting for each rep.  Stick with it each set, but no rebound reps!

Conditioning: AMRAP in 15:00:
– 10 Hang Power Clean (Performance: 165/105#, Fitness: 135/85#, Health: 95/65#)
– 10 Ring Push Ups (Perforamance: Dips, Fitness: Rx’d, Health: Push Up sub of choice)
– 20 yard Walking Lunge (Performance/Fitness: 53/35# Kb or 50/30-35# DB held anyway, Health: bodyweight)


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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