For speed, but not timed- Mon 4.17.17

 In W.O.D.

Today’s WOD is for Speed, but it’s not necessarily for time.  You get rest as you add weight to the bar.  Move quickly, but rest long enough to keep the intensity high during each set.

Strength: Overhead Squat 1-1-1-1-1

Conditioning: For speed and loads:
– 5 Box Jumps (Performance/Fitness: 24/20″, Health: as high as possible)
– 10 Squat Cleans (Performance: 155/105#, Fitness: 135/85#, Health: start moderate)
Add 5-10#
– 10 Box Jumps
– 10 Squat Cleans
Add 5-10#
– 15 Box Jumps
– 10 Squat Clean
Add 5-10#
– 20 Box Jumps
– 10 Squat Clean
Add 5-10#
– 25 Box Jumps
– 10 Squat Clean


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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