Monday 2.08.16 – CWC is maxing today

 In W.O.D.

Compound Weightlifting Club will be maxing out on their lifts today!  If you’re around in the evening, cheer them on and help them hit some PRs!

Strength:  Back Squat 5-5-5-5-5

Conditioning: 6 rounds for time:
– 6 Kettlebell Clean and Press – left (Performance: >53/35#, Fitness: 53/35#, Health: choose weight)
– 6 Kettlebell Clean and Press – right
– 20 yd Lateral Bear Crawl (10 yds -left, 10 yds – right)
– 6 Chest to Bar Pull Ups (Performance: Ring/Bar Muscle Ups, Fitness: Rx’d, Health: Ring Rows)
– Rest 30 Seconds

On your pull ups/ ring rows lead with your chest like Arnold in the photo above!


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!  Any questions or concerns, contact Craig at [email protected]

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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