Use a percentage – Fri 6.09.17

 In W.O.D.

Today’s WOD requires you to use a percentage base on weight you got on 5.30.17.  If you don’t know your numbers, estimate based on your partners and err on the side of going heavy for this lift!

Strength:  Hang Cleans 2-2-2-2-2.  These are squat cleans

Conditioning:  12:00:
– 6 Suitcase Deadlifts – 3/arm (75-85% your max from last week)
– 60 ft Bear Crawl
– 200m Run

This June, we are partnering with Soles4Souls for our 3rd Annual Shoe Drive! Throughout the month, every 10 check-ins will provide one pair of shoes to someone in need. Check-in and help give #shoes4kids!

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]

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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