Sunday 3.06.16 – ready for boot camp?

 In Uncategorized
Some people don’t want to try CrossFit, or to lift weights, or don’t think they are ready for certain fitness classes.  At The Compound, although we to accommodate all levels in any of our classes, we understand the feelings of trepidation that some people have.  Especially when first starting out!
Boot Camp is a great option for anyone wanting to improve or challenge their cardio, promote fat loss, and get in great all around shape!  We have added a new time for the March session, a 9 AM class!  Here is the info for the new sessions:
New Sessions begin
Monday, March 7th, 2016
4-Week Beginning CrossFit Program
Erica Ellingson
Three Morning Sessions:
Mon/Wed/Fri 5:00-5:45 am
Mon/Wed/Fri 6:00-6:45 am
Mon/Wed/Fri 9:00-9:45 am
Cost: $125


This 4-week fitness program uses the principles of CrossFit without the aspect of heavy weight lifting in a 45-minute boot camp style workout designed to build power and strength, increase stamina and cardiovascular endurance, and improve overall fitness.

The boot camp workouts are based on a combination of intense cardio, strength, and core training. They are constantly varied, and consist of bodyweight exercises, plyometrics, high intensity intervals, calisthenics, running drills, and more! Each workout will push physical limits, burn calories, and increase self esteem in a fun, positive, and motivating environment.

This boot camp program is uniquely scaled to all individuals- you don’t need to be in shape to begin and any workout can be modified to meet individual fitness levels.

Classes meet in 4-week sessions – Monday, Wednesday, Friday from 5:00am – 5:45am OR 6:00am – 6:45am. Class size is limited and full payment is required to reserve a spot. Current Unlimited CrossFit members can add Compound Boot Camp classes to their memberships for $25/month.

For more information, contact Erica at or (707) 372-8665

Remember to get your CrossFit Games Open scores in ASAP!  You can download The CrossFit Games app, which is available for free on the App Store.  This makes it easy to keep up with the team, “CF Vacaville North” and submit scores.


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