take advantage of rest – Mon 6.12.17

 In W.O.D.

Whether you are resting between back squat attempts, resting after WOD #1, or trying to minimize rest in WOD #2, take advantage of the rest periods as best you can.  Figure out what works for you.

Strength:  Back Squat 3-3-3-3-3

Conditioning: 6 rounds for time:
– 15 KB Swings – russian (Performance: more than 53/53#, Fitness: 53/35#, Health: as heavy as can)
– 20 Double Unders (Health: 20 Double Under attempts or 30 jump rope running in place)

Wait approx. 5 minutes, then:

3 sets – No time score, rest as little as possible to continue:
– 30 Standing Calf Raises (same weight as the Curls)
– 20 Curls (Hammer, DB, KB, seated, alternating, barbell)

*Break up the sets however you need them done.  Standing Calf Raises should be at least a solid second (hopefully more) hold at the top.  If you are finishing the curls in 1 or 2 sets, you went too light.


This June, we are partnering with Soles4Souls for our 3rd Annual Shoe Drive! Throughout the month, every 10 check-ins will provide one pair of shoes to someone in need. Check-in and help give #shoes4kids!


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

Email Kyle at [email protected]

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