Monday 1.18.16 – supinated grip

 In W.O.D.

Strength:  Barbell Row (Supinated Grip) 10-10-10-10-10

Compare to 10.16.15

Conditioning:  Tabata Stuff:
– Chin Ups (Performance/ Fitness:  Strict or Kipping, Health: ring rows)
– Box Jumps (Performance: 30/24″, Fitness: 24/20″, Health:  Land in “power” position)
– KB Sumo Deadlift High Pull (Performance: > 53/35#, Fitness: 53/35#, Health: 44/26#)
– Push Ups (Performance:  Ring Push Ups, Fitness: Rx’d, Health: scale as needed)

 *1:00 Rest between exercises
**Complete the exercises in any order, but you must complete all rounds of one exercise before moving on.
***Don’t worry about a score, just go all out for each :20 second interval

We will be running The CrossFit Open differently this year.  In the past, we have programmed the Open Workout for the gym.  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!

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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