Get outside – Fri 6.16.17

 In Uncategorized

Skill:  Ring Rows 3 x max reps.  Create a progression*

*When we say progression we mean, just like any skill, set yourself up with a plan of action plan for progression in any movement.

True Rx’d Ring Rows would be feet on a box set at the same height as the rings.  That is extremely difficult.  Talk to your coach if you need assistance.

Conditioning:  Complete:
Run/Walk 1 lap around the 5K route (close to 1.5 miles-ish) carrying an odd object of any weight/type.
– 20 Burpees at corner of N. Village Pkwy/entrance to college (scale up = burpees over object)
– 20 Air Squats at Crescent Dr./Parkside Dr. (scale up = squats w/ object)
– 20 Pull Ups inside gym (scale up = chest to bar pull ups)

*If you complete 1 round in less than 15 min, go for round 2 or simply go run with the rest of the group till they finish.


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!?


This June, we are partnering with Soles4Souls for our 3rd Annual Shoe Drive! Throughout the month, every 10 check-ins will provide one pair of shoes to someone in need. Check-in and help give #shoes4kids!


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, strengthening the entire body and allowing you apply these movements into everyday life. you will be much healthier and happier!

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