Thursday 1.28.15 – handstand work

 In W.O.D.

For Performance and Fitness Skill work, we are going to get away from the wall and perform some handstand work!  Expect to fall, expect to fail, but have fun!  For the Health Group, work on building a strong framework upside down, whether on the wall or a box.  Stay active in your shoulders and actively press away from the floor on your handstand holds!

Skill: OTM for 10:00:
– Performance: 10 yard Handstand Walk
– Fitness: 2-3 Handstand Walk attempts
– Health: 10-15 sec Handstand Hold

Conditioning: 4 rounds for time:
– 15 Sumo Deadlifts (Performance: 275/185#, Fitness: 80% bodyweight, Health: 95/65#)
– 15 Toes to Bar (Health: Knees as high to chest as possible!)
– 15 bar facing Burpees over the bar

Post skill and WOD times to comments.

Reminder, we are fitness testing next week.  The format will be the same as it was prior to the start of the nutrition challenge!  If you don’t recall, look at the “Daily Workout” blog beginning on 12.28.15

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!  Any questions or concerns, contact Craig at

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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