Tuesday 2.09.16 – The Barbell Row

 In W.O.D.

Photo of Barbell Row from catalystathletics.com 

Skill:  Jump Rope practice.  Spend 10-15:00 working on Double Unders, Triple Unders, or any aspect of the movement you need.

Conditioning:  AMRAP in 8:00:
– 4 Handstand Push Ups (Performance: deficit, Fitness: Rx’d, Health: 10 Handstand Hold)
– 6 Box Jumps (Performance: 30/24″, Fitness: 24/20″, Health: Land in a “Power” stance)
– 8 Barbell Row (Performance: 185/135#, Fitness: 135/85#, Health: 95/55#)

Rest 3 minutes then complete:

– Tabata Push 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!  Any questions or concerns, contact Craig at [email protected]

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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