Keep moving – Fri 4.20.18

 In W.O.D.

Today’s WOD is a 25 minute, low skill workout that only requires you to keep moving!

Skill:  Ring Dips 3 sets x max reps

Conditioning: Complete as many rounds as possible in 25 minutes of:
20 push-ups
30 sit-ups
40-cal. row

Scroll for scaling options.

• The Push-Up
• The Sit-Up

Reduce the number of reps of each exercise in this longer AMRAP so you can keep moving with very little rest.

Intermediate Option
Complete as many rounds as possible in 25 minutes of:
10 push-ups
20 sit-ups
30-cal. row

Beginner Option
Complete as many rounds as possible in 20minutes of:
10 knee push-ups
15 sit-ups
20-cal. row

Mondays at 7pm The Compound is offering yoga!  All levels are welcome! $5 for members.  $10 for non-members.

The Compound Home of CrossFit Vacaville North is looking for a FULL TIME**CrossFit Level 1 Certified Personal Trainer.   Contact us at

MARK your calendars!!

Come out and CHEER them on!

Remember to sign in for the class you plan on attending on Mindbody.  This is a way we know who will be in class and how we can best help you meet your goals.  It’s also a way to contact those should some unexpected event take place in case and change in schedule may occur.  Also, it’s a great way to maintain your motivation!  Once you sign up, now you have to go, right!?

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