Tuesday 1.26.16 – muscle up practice

 In W.O.D.

Skill:  Ring or Bar Muscle Ups.  If you have a muscle up, start working strict muscle ups!  If you don’t have strict pull ups or dips, work on those as well.  If your kipping needs work, work on that! There are so many aspects of muscle ups that need to be worked, you should never get tired of the movement!

Conditioning: 21-15-9:
– Power Clean (Fitness: 115/85#, Health: 95/55#)
– Pull Up (Health: Ring Rows)
– Ring Dip

Performance: 15-12-9:
– Power Cleans (155/105#)
– Muscle Ups


This year, instead of programming for the gym, we will be hosting a Friday Night Throwdown for everyone at the gym to do it together!

Click HERE to sign up!     Team “CF Vacaville North”


We have been invited to participate at the Solano County Home and Garden Show at the Dixon fairgrounds again this February. We had a great turnout last year for participation and we got some good exposure for our gym. The date is Saturday, February 2oth.

Contact Erica at [email protected] if you would like to join us to demo some fun CrossFit workouts!


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