keep moving – Tuesday 5.15.18

 In W.O.D.

Strength:  Clean 3-3-2-2-1-1

Conditioning: 3 rounds for time of:
50 medicine-ball cleans
Run 800 meters

Men: 20-lb. ball
Women: 14-lb. ball

Scroll for scaling options.

• The Medicine-Ball Clean

This workout is relatively long and should be tailored so that you can keep moving the entire time. Use a ball that allows you to complete large sets of cleans. Beginners may want to reduce the reps and the run distance.

Intermediate Option
3 rounds for time of:
40 medicine-ball cleans
Run 800 meters

Men: 14-lb. ball
Women: 10-lb. ball

Beginner Option
3 rounds for time of:
25 medicine-ball cleans
Run 600 meters

Men: 10-lb. ball
Women: 6-lb. ball

The Compound Home of CrossFit Vacaville North is looking for a FULL TIME**CrossFit Level 1 Certified Personal Trainer. For more information go to HERE to apply

MARK your calendars!!

  • Mondays at 7pm The Compound is offering yoga!  All levels are welcome! $5 for members.  $10 for non-members.
  • May 19th: Leighna and Jared are competing at the 2018 CTS Wine Country Classic Weightlifting Meet in Napa! (…)
  • May 28th – Memorial Day “Murph” – Classes at 8 and 9 am only that Monday

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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