Monday 2.22.16 – work rest

 In W.O.D.

Strength:  Barbell Row 5-5-5-5-5 (supinated grip)

Conditioning: For 20:00, working on the odd minutes, and resting on the even minutes*:
– 10 Pull Ups (Performance: Chest to Bar, Fitness: Rx’d, Health: ring rows)
– 10 Overhead Squats (Performance: 135/85#, Fitness:  95/55#, Health: PVC)
– 10 Box Jumps – games style (Performance/Fitness: 24/20″, Health: land in power position)

*Work from 0:00 to 1:00, rest from 1:00-2:00, work from 2:00-3:00, rest from 3:00-4:00, etc.  If the minute stops at 9 pull ups, do your 10th pull up after the rest and continue on with the round.

CROSSFIT OPEN UPDATE!  Due to demands and concerns, we will be returning to  how we ran The CrossFit Open in previous years.  We will be programming The Open workout for the gym each Friday. This way, everyone with scheduling issues can still participate in The Open, whether they sign up or not!  We’ll get the entire gym working out together.  Of course, if anyone still wants to get together for a Friday Night Throwdown we can schedule that as times permit!

Click HERE to sign up for the CrossFit Open!     Team “CF Vacaville North”

We regret to inform you the due to coaches changing schedules, we will be unable to keep the Compound Weightlifting Club going at this time.  Any questions or concerns, contact Craig at

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