good burpees – Tue 11.28.17

 In W.O.D.

If you want to improve your athleticism/fitness, you need to perform good Burpees (person pictured on the right).  CrossFit contemplated at one time removing Burpees from their program.  Multiple reps can be bad for your knees, lower back and posture.  But if you do them right, they are perfectly safe and will improve your fitness.  Here’s a great article: https://www.elitefts.com/education/three-burpee-technique-flaws-and-how-to-fix-them/

Strength: Sumo Deadlift 3-3-3-3-3

Conditioning: Reps for QUALITY of:
– 50-40-30-20-10: KB Swings – Russian (choose weight)
– 45-35-25-15-5: Burpees (perform good ones!)

20:00 time cap


Thanksgiving may be over, but there are still meals to give.  By mid-November, your check-ins have helped provide 153,780 meals to people in need through our partner Feed A Billion. Keep checking in to help fight hunger! Every check-in will provide 1 meal. #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!


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!?

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