Friday 2.19.16 – hand release practice

 In W.O.D.

Strength:  Front Squat 3-3-3-3-3

Conditioning:  Complete 6 Rounds for time:
– 12 Barbell Reverse Lunges – 6 RT, 6 LT (Performance: 155/105#, Fitness 95/55#, Health: 45/35# or unweighted)
– 12 Hand Release Push ups
– 24 Double Unders


CROSSFIT OPEN UPDATE!  Due to demands and concerns, we will be returning to  how we ran The CrossFit Open in previous years.  We will be programming The Open workout for the gym each Friday. This way, everyone with scheduling issues can still participate in The Open, whether they sign up or not!  We’ll get the entire gym working out together.  Of course, if anyone still wants to get together for a Friday Night Throwdown we can schedule that as times permit!

Click HERE to sign up for the CrossFit Open!     Team “CF Vacaville North”


We regret to inform you the due to coaches changing schedules, we will be unable to keep the Compound Weightlifting Club going at this time.  Any questions or concerns, contact Craig at [email protected]


Stay in contact and up to date with everything at the Compound on Facebook!

Follow the Compound Strength & Conditioning HERE
Join the Compound Nutrition Page HERE
Support our podcast, Built to Last Fitness, HERE

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.