Wednesday 3.30.16 – Quad/hamstring mobility

 In W.O.D.

Today from 6-7pm:   Join Fleet Feet Sports Vacaville at The Compound for an educational Hamstring & Quadricep mobility clinic. Do you suffer from pour range of motion? Hip pain? Knee pain? This class is for you! They will focus on techniques to mobilize you quads & hamstrings via stretching and tissue manipulation with the Addaday mobility line.

You do not need to be a member of The Compound to join in on the learning experience brought to you by Fleet Feet’s mobility guru, Liz Roehrs. Dress comfortably, bring a mat, current mobility tools if you have them and be ready to learn. Class starts promptly at 6pm.

Please register for this FREE event at to ensure we have room and demo equipment to accommodate everyone.

Strength:  Front Rack Barbell Reverse Lunges 10-10-10-10 (10 total/ 5 each leg)*

Conditioning:Complete the following for time:
– 100 Double Unders (Health: Jump Rope steps running in place)
– 40 Push Balls (Performance/ Fitness: 20/14# to 10-9′, Health: 14/10# to 9/8′)
– 20 Abmat Sit Ups (Performance: Toes to Bar)
– 50 Double Unders
– 20 Push Balls
– 20 Abmat Sit-ups
– 25 Double Unders
– 10 Push Balls
– 20 Abmat Sit-ups

*14 minute time cap

New Compound Boot Camp sessions begin Monday, April 4th, 2016.  4-Week Beginning CrossFit Program.  Contact Erica Ellingson at

NOW Three Morning Sessions!!!

Mon/Wed/Fri 5:00-5:45 am
Mon/Wed/Fri 6:00-6:45 am
Mon/Wed/Fri 9:00-9:45 am
Cost: $125


Recommended Posts
Contact Us

We're not around right now. But you can send us an email and we'll get back to you, asap.