Thursday 3.24.16 – final week

 In W.O.D.

Today, they’ll announce the final workout for the CrossFit Games Open.  It’s been fun pushing each other on the workouts.  Let’s finish up strong!

Skill:  Chin Ups 4 x max reps

Make sure you rest at least 2 minutes between sets.

Conditioning: Complete for time:
– 500m Row or 400m Run,
– 100 KB Swing – Russian (AHAP)
– 100 Sit Ups (As strict and difficult as you can make it)

*You may break up reps and sets however you choose.
** For the KB Swings, focus on the hip pop and maintaining a flat back.

This Saturday, March 26, Met Conviction Launch:

Join Fleet Feet Sports Vacaville & CrossFit Vacaville North- The Compound for the launch of the all NEW Asics Met Conviction. FREE All levels CrossFit workout at 8AM.

During the event try on the NEW Met Conviction from Asics. The first 24 athletes to participate in the workout and try on the Met Conviction will receive and ice cold Fit Aid on the house! Specials and giveaways will happen throughout the event so come out and have some fun with us! If you are not a current member of The Compound you can still participate! Please arrive a few minutes prior to the event to sign there required waivers. Please register for this FREE event here:

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