Today is for weight – Fri 5.26.17

 In W.O.D.

Yesterday we did Hang Power Cleans for the WOD, today we are doing it for the strength for max weight.

Strength:  Hang Power Clean 2-2-2-2-2

Conditioning: AMRAP in 12:00:
– 50 Double Unders (Health: Jump rope running in place)
– 20 Abmat Sit Ups (Performance: GHD Sit ups)
– 200m 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


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] for more information.


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!

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