Sunday 2.16.14

CrossFit Open and Upcoming Dates:

Our CrossFit Open team now has 26 members on it.  Thanks for signing up.  Encourage everyone to sign up if they haven't yet!

Speaking of the Open, here's some good tips of what to look for when judging a buddy:

Upcoming Dates - remember to invite your friends.  None of these are exclusive to Compound Members:

- Weekly - YOGA 
Yoga is every held Monday and Wednesday at 10AM with Amber and Tuesday and Thursday 5PM with Katie.  Cost is $10 per class. Open to anyone so invite your friends to join you!  Our Yoga instructors are aware of your needs from doing CrossFit day in and day out and Yoga is a great way to improve your mobility for the next WOD!

- Monday February 24 - NEW! COMPOUND BOOT CAMP
This 4-week fitness program uses the principles of CrossFit without the aspect of heavy weight lifting in a 45-minute boot camp style workout designed to build power and strength, increase stamina and cardiovascular endurance, and improve overall fitness. Classes meet in 4-week sessions - Monday, Wednesday, Friday, from 5am-5:45am. The next session begins Monday, February 24th. Cost per session is $125. Current Unlimited CrossFit members can add Boot Camp for $25/month.  Let your friends know.

Monday February 24 - COMPOUND LITE
The next session of Compound Lite will begin Monday, Feb. 24. This 6-week class introduces the fundamentals of CrossFit. You will learn form, basic nutrition, and participate in group workouts that will progressively increase your fitness. More info is available on the tab above. Choose from a morning or evening session.
AM: Mon/Wed/Fri 8:45-9:45am
PM: Mon/Tues/Thurs 6:15-7:15pm.
Cost is $175.

- Wednesday February 26 - ROCKTAPE/SKINS CLINIC
We are excited to have Liz, from Fleet Feet Vacaville at The Compound on Wednesday, Feb 26 to demo valuable tools we can use to protect and aid us in our CrossFit workouts.  Liz will have demo rolls of ROCKTAPE kinesiology tape and will show us how to tape for performance, and injury recovery. She will also be showing us how SKINs compression wear can help with performance and provide protection during rope climbs, box jumps, and Olympic lifts. Product will be available to buy that evening.  Come and ask questions and find out how and why this stuff works!

- Thursday February 27 - The 2014 CrossFit Open begins!
The first workout is released at 5 pm on Thursday.  Every week for the next 5 weeks, you will have till the following Monday at 5 pm to complete the WOD and enter your scores of the CrossFit Games website.  We will then come in and validate your scores and they will be entered and compared on a worldwide leader board.  It is truly fun to participate in.  We will program the workout each week, either on Friday or Saturday, so make sure you plan some rest days in the middle of the week so you don't come in to the workout worn down!

- Sunday, March 9 - Rookie Rumble @ Hercules CrossFit
Ron, Kayla, Matt, Annie, Misty, and Sam will be competing.  Save the date so you can get out there and support these guys.  It's all of their first workouts (hence the "rookie" part) and, hopefully, are excited to play!

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