Wednesday 3.30.16 – Quad/hamstring mobility

 In W.O.D.

Today from 6-7pm:   Join Fleet Feet Sports Vacaville at The Compound for an educational Hamstring & Quadricep mobility clinic. Do you suffer from pour range of motion? Hip pain? Knee pain? This class is for you! They will focus on techniques to mobilize you quads & hamstrings via stretching and tissue manipulation with the Addaday mobility line.

You do not need to be a member of The Compound to join in on the learning experience brought to you by Fleet Feet’s mobility guru, Liz Roehrs. Dress comfortably, bring a mat, current mobility tools if you have them and be ready to learn. Class starts promptly at 6pm.

Please register for this FREE event at https://www.fitvil.com/group/1679-quad%26hamstringmobilityclass/ to ensure we have room and demo equipment to accommodate everyone.

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

Conditioning:Complete the following for time:
– 100 Double Unders (Health: Jump Rope steps running in place)
– 40 Push Balls (Performance/ Fitness: 20/14# to 10-9′, Health: 14/10# to 9/8′)
– 20 Abmat Sit Ups (Performance: Toes to Bar)
– 50 Double Unders
– 20 Push Balls
– 20 Abmat Sit-ups
– 25 Double Unders
– 10 Push Balls
– 20 Abmat Sit-ups

*14 minute time cap


New Compound Boot Camp sessions begin Monday, April 4th, 2016.  4-Week Beginning CrossFit Program.  Contact Erica Ellingson [email protected]/

NOW Three Morning Sessions!!!

Mon/Wed/Fri 5:00-5:45 am
OR
Mon/Wed/Fri 6:00-6:45 am
OR
Mon/Wed/Fri 9:00-9:45 am
Cost: $125

REGISTER HERE

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