Congrats Spartan racers – Tue 5.17.16

 In W.O.D.

Congrats to our Spartan Racers who took on the Spartan Race at AT&T Park this weekend!

Warm Up: include PVC Power Snatch/ Snatch

WOD: Complete:
– 1 mile Run
– 1 Power Snatch – every minute increasing by 10#, till failure
– 1 mile Run

*Performance: start at 135/85, Fitness: start at 95/55#, Health: start at 65/55# and C&J if needed
*Bars will be set out from 35#- 225#, so you can move from bar to bar each minute.

Coaching tips: Snatch the heaviest weight possible. Upon returning from the first run, at the top of the next minute begin at your first bar. Perform 1 successful Power Snatch, (Snatch, Split Snatch, etc. OK too) in 1 minute. If you are successful, move to the next bar and attempt a Snatch the next minute. Continue on the minute until you are unable to successfully make the lift. Do not skip any bars. If 95# is easy, don’t move past 105# to get to heavier weights, just use those easy weights and warm ups and dialing in your form.

Scaling: Everyone should go for a minimum of 10 successful lifts, even if you have to stay at a weight for a few minutes. If you have to stay at 105# for 3 minutes, because 115# was unattainable on the 7th minute, then do so, but allow others to lift before your attempt if they are moving past you.

Wednesday, May 18, 6 pm – Shoulder Mobility

Join Fleet Feet Sports Vacaville at The Compound gym in Vacaville on for an educational shoulder mobility clinic. Do you suffer from pour range of motion? Shoulder pain? This class is for you! We will focus on techniques to open your shoulders via stretching and tissue manipulation with the Addaday mobiity line.

You do not need to be a member of The Compound to join in on the learning experience brought to you by our in house mobility guru, Liz Roehrs. Dress comfortably, bring a mat, current mobility tools if you have them and be ready to learn.

Although this is a FREE event registration is required. Please register on FItvil at:


Recommended Posts
Contact Us

We're not around right now. But you can send us an email and we'll get back to you, asap.