Run abs – Fri 1.26.18

 In W.O.D.

Strength:  Back Squat 5-5-5-5-5

Conditioning: 2 rounds for time of:
Run 1 mile*
100 sit-ups

*2000m Row is also an option

• The Sit-Up
• Warm-up With Chris Hinshaw

Try for a hard push on each run and a steady pace on the sit-ups. If you generally scale running workouts, modify the length of the run and use jogging or even fast walking if needed. Cut the sit-up reps back to a number that is manageable.

Intermediate Option
2 rounds for time of:
Run 1,200 meters/ Row 1500 meters
75 sit-ups

Beginner Option
2 rounds for time of:
Run 800 meters/ Row 1000 meters
50 sit-ups

Registration for the CrossFit Open began Thursday, Jan. 11, 2018.  Ask your coach if the Open is something for you (hint:  It is, we program it as the gym WOD already).

Jared notified us that the team name is the same as last years (CF Vacaville North). Those that have already signed up for the open, Jared has added to the team. If those individuals don’t want to be with The Compound’s team, you can let Jared know and become a part of a separate team (minimum for a team is 2 men and 2 women).

This January, Sweat Angels is partnering with Soles4Souls! Soles4Souls helps fight poverty through collecting and distributing clothes and shoes. Your check-ins will help provide coats to someone in need. Every 10 check-in will provide 1 coat. #keepwarm

The Compound’s Mission: To provide simple and effective training for a healthy life.

We train functional movements, including squatting, pushing, pulling, throwing, and jumping. Training this way ensures full range of joints and muscles, strengthens the entire body, and allows you to apply these movements into everyday life.  You will be much healthier and happier!

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