One of my first WODs – Tue 5.09.17

 In W.O.D.

Today’s workout was one of my first CrossFit workouts that really sold me.  I had a great Deadlift, and at 250 lbs, I was great at running too.  But I trained them separately.  When I put these two movements together, I felt like my ability to run and Deadlift “small” weights was never there!  So I was sold on CrossFit full time.

*More than any workout, don’t be the guy on the left side of the picture!

Strength:  Deadlift.  2 rm for the day

Conditioning:  For time:
– 15 Deadlifts
– 800m Run
– 12 Deadlifts
– 800m Run
– 9 Deadlifts
– 800m Run

*Fitness: 225/155#
**Performance and Health:  75% today’s heaviest 2rm.


This May, we are helping to provide healthcare to people around the world through Watsi. Every check in will help provide a life-changing surgery to someone in need. Check-in and #changealife


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

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