longer duration run- Fri 5.04.18

 In W.O.D.

Strength: Front squat 1-1-1-1-1-1

*Pick loads that allow you to attempt to set a PR in the later sets. If you are not comfortable performing very heavy front squats, add a few reps to each set and drill your mechanics, but try to expose yourself to a load that is relatively heavy for you.

Conditioning: For time:

Run 5,000 meters or Row 6,000 meters

Scroll for scaling options.

• Front Squat Development With Pat Sherwood
• 5K Trail Run With the CrossFit Media Team

This is a longer duration workout. Intermediate athletes do not need to scale this, but newer athletes may want to reduce the distance.

Beginner Option
Run 3,000 meters or Row 3,500 meters

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

MARK your calendars!!

  • Mondays at 7pm The Compound is offering yoga!  All levels are welcome! $5 for members.  $10 for non-members.
  • May 11th – Game night at The Compound – 6 pm Brass Tap
  • May 19th: Leighna and Jared are competing at the 2018 CTS Wine Country Classic Weightlifting Meet in Napa! (http://pacificweightliftingassociation.org/e/2018-cts-wine-…)

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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