One legged stuff – Thu 5.04.17

 In W.O.D.

Take your time on the skill.  The pistol is a one legged squat and both your legs may not be at the same skill level.  So play with it and push yourself.  Remember, you have an entire minute to get the reps done.

Skill: On the minute for 12:00:
– Odd – 2 Pistols with each leg – at hardest variation for you
– Even – 1 max distance Broad Jump (try to increase distance each time)

Conditioning: AMRAP in 15:00:
– 5 Front Squats (Performance: 185/135#, Fitness: 135/95#, Health: 95/55#)
– 15 Toes to Bar
– 30 Double Unders  (Health:  50 reps Jump Rope running in place)


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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