shorter run, but heavier – Wed 5.10.17

 In W.O.D.

Strength: Good Mornings 5 x 5.  Use a weight that you can move controlled.  Don’t speed through the movement!

*Health (or if you are tight from Deadlifts the day before):  Use bands for 5 sets of 15-20 reps

Conditioning:  For time:
– 400m Medicine Ball run (Performance/ Fitness: 20/14#, Health: 14/10#)
Then, 7 rounds of:
– 5 Pull Ups (Performance:  Chest to Bar, Fitness: Rx’d, Health: Ring Rows)
– 10 Air Squats
– 15 Sit Ups
Then:
– 400m Medicine Ball run


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

Recommended Posts
Contact Us

We're not around right now. But you can send us an email and we'll get back to you, asap.