Friday 2.05.16 – The Open is nearing!

 In W.O.D.

In honor of Melissa’s Kettlebell Competition this weekend, lets play with the Kettlebells……in an easy way, compared to what Melissa is going to be doing!

Strength:  Thruster.  Find 2rm

Conditioning: Complete the following:
– 500m Row
Then, 4 rounds for QUALITY:
– 10 Kettlebell Sumo Deadlift High Pulls (pick weight)
– 10 Kettlebell Swings (pick weight)
– 10 Goblet Squats (pick weight)

Cash Out:
– 20 Handstand Push Ups (hardest variation – should be able to only do 2-3 ish at a time)

Post weights and times to comments.

Nutrition Challenge Potluck this Saturday, the 6th at 10 am!  Bring food to share, hang out, and hear who the winner is!

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

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 if you would like to join us to demo some fun CrossFit workouts!

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