Push higher – Tue 4.11.17

 In W.O.D.

Take your Box Jumps higher today!  For the “Fitness” heights, take the 24/20″ boxes and just place a 45# bumper plate on it.

Strength:  Deadlift 3-3-3-3-3

Conditioning: 3 rounds for time:
– 400m Run
– 21 Push Balls (Performance/Fitness: 20/14# to 10′, Health: 14/10# to 9′)
– 12 Box Jumps (Performance: 36/30″, Fitness: 27/23″, Health: as high as possible)


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


Fitness is about progression.  Not doing more work or more reps or more volume (necessarily), but doing better quality movements and stricter, more difficult movements.  Create a plan for progression in any CrossFit movements.  Talk to your coach if you need assistance.

In our PT Fundamentals Program you work with your private coach and complete at least 5 one-on-one or two-on-one personal training sessions that will properly prepare you for the demands of CrossFit group classes. During this time, and even upon graduation, you and your coach will constantly monitor your fitness progress to help you achieve your goals!

This is available for current clients and new clients alike!

For more information, go HERE

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