Two WODs – Thu 5.12.16

 In W.O.D.

Warm Up/ Conditioning #1: “Annie” – 10 min time cap!
Reps of 50-40-30-20-10:
– Double Unders
– Sit Ups

Scaling Down?  Jump rope steps running in place
Scaling Up?  Weighted Sit Ups


Warm up to a heavy 1RM Power Clean


Conditioning #2:  Death By Deadlift and Box Jump” 

Complete 1 Deadlift and 1 Box Jump on the first minute, 2 Deadlifts and 2 Box Jump on the second minute, 3 Deadlifts and 3 Box Jump on the third minute, etc…until you can no longer complete the required reps.

*For Deadlift, use 85% of today’s Power Clean max.  And practice using a mixed grip, and switch palms forward/backward each minute.
*For Box Jump, use 24/20″ box or whatever height you can safely land

Wednesday, May 18, 6 pm – Shoulder Mobility

Join Fleet Feet Sports Vacaville at The Compound gym in Vacaville on for an educational shoulder mobility clinic. Do you suffer from pour range of motion? Shoulder pain? This class is for you! We will focus on techniques to open your shoulders via stretching and tissue manipulation with the Addaday mobiity line.

You do not need to be a member of The Compound to join in on the learning experience brought to you by our in house mobility guru, Liz Roehrs. Dress comfortably, bring a mat, current mobility tools if you have them and be ready to learn.

Although this is a FREE event registration is required. Please register on FItvil at:

Saturday May 28, Memorial Day “Murph Challenge”

Fleet Feet Sports Vacaville & Crossfit Vacaville North- The Compound, join forces on Memorial Day weekend for the annual “Murph” Challenge. In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y. who was killed in Afghanistan June 28th, 2005. This workout was one of Mike’s favorites and he’d named it ‘Body Armor’. From here on it will be referred to as “Murph” in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

7:30AM – Check In & Same Day Registration

7:45 – Warm up

8:00AM – Start 1/2 “Murph”

8:15AM – Start Full “Murph”

1/2 “Murph ” 1/2 mile run 50 Pull ups or 50 ring rows 100 pushups 150 air squats 1/2 mile run

Full “Murph ” 1 mile run w/20# vest 100 pull ups 200 push ups 300 squats 1 mile run w 20#vest

Individual and partner options available. All movements will have scaled variations available.

Although this event is FREE to the public we do ask that you pre-register and sign an electronic waiver prior to the event. You can register by visiting Fleet Feet Vacaville’s website (

Please contact Liz Roehrs if you have any questions @ (707)449-9266 or or Eric Ellingson of the The Compound @ (707)628-8740

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