Wednesday 3.23.16 – compare your score

 In W.O.D.

The only way you know if you are improving is if you write it down!  If you don’t it becomes a struggle when you try to call back weights you MAY have lifted weeks ago, or workouts that we did three months ago.  Write your stuff down everyday so you can compare weights, scores, and movements so you can see your improvements!  It doesn’t have to be a fancy CrossFit notebook, or App, a simple blank notebook will do.

Strength:  Bench or Floor Press 2-2-2-2-2

Conditioning:  AMRAP in 12:00:
– 5 Anyway Overhead (Performance: 185/ 135″, Fitness: 135/ 95#, Health: 95/55#)
– 10 Jump Touches (Performance: 24″, Fitness: 18″, Health: 8-12″)
– 20 Walking Lunges – prisoner style (10/ leg)

*For jump touches, set a mark (24″, 18″, 12″) above your highest reach. Mark that point and count a rep every time you touch the mark with two hands.  It can be on the pull up structure, on the rings or the vertical jump tester.

Compare to 12.11.15

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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