train on one leg – Mon 4.24.17

 In W.O.D.

Strength:  Front Rack Barbell Reverse Lunges 10-10-10-10 (10 total/ 5 each leg)

*Focus on keeping the upper body in an upright position, with little bend at the waist

Conditioning: For time:
Complete the circuit with the following rep schemes:
– 50-40-30-20-10: Kettlebell Swings (Performance: more than 53/35#, Fitness: 53/35#, Health: as heavy as possible)
– 10-10-10-10-10: Get Up Sit Ups – alt. hands and choose KB/DB weight as needed
– 10-10-10-10-10: Bulgarian Split Squats (10 each @ bodyweight)

20:00 time cap


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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