Simple and Effective Training – Thu 4.20.17

 In W.O.D.

Skill:  Spend 10:00 practicing Rope Climbs and Muscle Ups.  There are many aspects of these movements beyond just attempting to climb to the top of the rope or attempting and succeeding or failing muscle ups.

Conditioning:  Complete for time:
Reps of 10, 9, 8, 7, 6, 5, 4, 3, 2, 1:
– Wall Ball (Performance/Fitness: 20/14# to 10′, Health: 14/10# to 9′)
– Kettlebell Swing – russian (53/35#, Health: as heavy as possible)
– Burpee Box Overs (Performance: 30/24″, Fitness: 24/20″, Health: as high as possible)


Our 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


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

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