Thursday 2.25.16 – protect the hands

 In W.O.D.

In today’s movements, protect the hands! We don’t know what tomorrow’s CrossFit Open workout will be!

Skill:  Muscle Up practice.  Play with the rings and focus more on the transition from below to on top of the rings.  Try the variation pictured at different ring to box heights.

Conditioning:  Complete 7 rounds for time:
– 7 KB Swing -russian (AHAP – choose weight)
– 21 Double Unders (Health: Jump rope run in place)
– 20 yd lateral Bear Crawl (10 yds left, 10 yrds right)

CROSSFIT OPEN starts tomorrow!  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”

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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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