December checkins – Fri 12.01.17

 In W.O.D.

For the month of December, Facebook checkins will be going to the Marine Toys for Tots Foundation to help provide books for children in need. Toys for Tots provides toys, books, and other gifts for children who are less fortunate during the holiday season. Every 30 check-ins will provide a book to a child in need. #books4kids

Strength: Clean 2-2-2-2-2 – yes with a squat!

Conditioning: 5 Rounds for time:
– 3 Cleans (225/155#, Health: 75% today’s highest Strength set)
– 20 Double Unders (Health: Attempts count)
– 20 KB Snatches – 10/arm (53/35#, Health: as heavy as possible)

Rest 2 minutes

** Cleans are full squat. KB Snatches are not full squat and can be done from a hang


Remember to sign in for the class you plan on attending on Mindbody.  This is a way we know who will be in class and how we can best help you meet your goals.  It’s also a way to contact those should some unexpected event take place in case and change in schedule may occur.  Also, it’s a great way to maintain your motivation!  Once you sign up, now you have to go, right!?


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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