Big 3 – Mon 11.20.17

 In W.O.D.

This week’s schedule:
Thanksgiving, Thu 11/23 – 8 and 9 AM classes only
Black Friday, Fri 11/24 – 8 and 9 AM classes only

With the holiday schedule later this week, we will be doing the Big 3 lifts (from CrossFit Total); Back Squat, Deadlift, Shoulder Press; the first three days of the week.  The reps are for 2s, but if you feel a PR, go for it!

Strength:  Back Squat 2-2-2-2-2

Conditioning: As many rounds as possible in 12 minutes:
– 5 Wall Balls (Performance: 20/14# to over 10′, Fitness: 24/14# to 10/9′, Health: 14/10# to 9/8′)
– 10 Pull Ups (Performance: Chest to Bar, Fitness: rx’d, Health: Ring Rows)
– 15 Kettlebell Swings – russian style (Performance: 53/35#+, Fitness: 53/35#, Health: as heavy as possible)


For the month of November, Sweat Angels will be working with Feed A Billion to provide meals to someone in need. Feed A Billion’s mission is to provide a billion meals by 2020 to help the fight against hunger. Every check-in will provide 1 meal. With the help of your check-ins, we can help them get one step closer to this goal. #givemeals


The Compound’s Mission: To provide simple and effective training for a healthy life.

We train functional movements, including squatting, pushing, pulling, throwing, and jumping. Training this way ensures full range of joints and muscles, strengthens the entire body, and allows you to apply these movements into everyday life.  You will be much healthier and happier!

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