4th of July hours – Fri 7.01.16

 In W.O.D.

Monday, 4th of July Hours:  5, 8, 9 and 10 AM classes only that day.  So get your workout in early!
Tuesday, July 5th, 5 am is cancelled, but all other classes will resume at 8 am.

Strength: Barbell Rows 5-5-5-5-5

Conditioning:  Complete 5 Rounds for total Reps:
– Max Reps in 30 seconds – Sumo Deadlift High Pull (Performance: 115/85#, Fitness: 95/55#, Health: 45/35#)
– Rest 30 Seconds
– Max Reps in 30 seconds – Lateral Box Jumps (choose height, Health: traditional box jumps)
– Rest 30 Seconds
– Max Reps in 30 seconds – Burpees over the bar
– Rest 30 seconds

*With Lateral Box Jumps, it’s super important you land in that “Power Stance” on top of the box and coming down from the box.  Review this video:


The July Boot Camp sessions begin Wednesday, July 6th for 5, 6 and 9 AM classes!!

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.  This boot camp program is uniquely scaled to all individuals- you don’t need to be in shape to begin and any workout can be modified to meet individual fitness levels.

For more information, contact Erica at [email protected] or register HERE

From time to time we remind you to check in to The Compound Strength and Conditioning on Facebook when you complete a workout.  We do this in partnership with Sweat Angels, a non-profit organization that chooses a different charity each month.  For every check in, we at the Compound donate to the given charity.

For the month of June, Sweat Angels partnered with Soles4Souls, Inc. to provide‪#‎shoes4kids‬. Every 10 check-ins = 1 pair of shoes for a person in need. Last time, we all provided over 31,000 pairs. Let’s beat the record!

You can follow all the charities Sweat Angels has worked with at their Wall of Giving HERE

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