Wednesday 2.17.16 – presses and jerks

 In W.O.D. has a new web site, which is a lot easier to navigate if you’re looking to sign up for the CrossFit Open!

Strength:  Push Press 5-5-5-5-5

Conditioning:  For time:
– 15 Push Jerks*
– 45 Weighted Sit Ups (Performance/ Fitness:  Weighted, Health: Warrior Sit Ups)**
– 12 Push Jerks
– 36 Sit Ups
– 9 Push Jerks
– 27 Sit Ups

*Use 70-80% of your top Push Press set for the Jerks
** For the sit ups, place the weight as high and close to the chest as comfort allows, and don’t use the weight as momentum to sit up

CROSSFIT OPEN UPDATE!  Due to demands and concerns, we will be returning to  how we ran The CrossFit Open in previous years.  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”

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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