Monday 1.04.16 – “Helen”

 In W.O.D.

Reminder of schedule changes HERE

Strength:  Back Squat 1-1-1-1-1-1

This is not necessarily a 1rm.  If it’s there within the 6 sets, then great!  If not, DO NOT extend to 7, 8, or more sets to get a PR.  The point of this type of workout prescription is not necessarily PR, but to increase your working/training maxes and improve your strength base.

Conditioning: “Helen”
3 rounds:
– 400m Run
– 21 Kettlebell Swings (53/35#)
– 12 Pull Ups

Scaling Down?  use a smaller KB or a Russian Swing, and Ring Rows
Scaling Up?  use a larger KB and chest to bar pull ups

Compare to 2.04.15


4th Annual Open House: Thursday, January 7th 6:30 pm!

Join us for our 4th annual Open House on Thursday, January 7th from 6-8:00pm. Come meet our phenominal coaching staff and learn about our Nutrition Challenge, Personal Training offers, Bootcamp classes and so much more that makes The Compound better than any other CrossFit or globo gym in town. We”ll be showcasing our members during several mini workouts to demonstrate the scaling options that can be used in any of our workouts. Any level of fitness can do our workouts and our professional coaches are available for private training as well. There will be vendors from local businesses offering discounts as well as prizes towards the raffle.

More info can be found on the Facebook link HERE


*Raffle for Open House:
Thursday, January 7th!

In preparation for the Open House, we want as many of you to come out, support, invite friends, etc!

Up until the Open House, for every $25 spent on merchandise you purchase (membership fees not included), you will receive a raffle ticket for every , into our grande prize drawing. The winner of the raffle will be drawn at the Open House on Thursday, January 7th.

Here’s what you’ll WIN:
– Family/Friend Dinner and a Movie Night
– $100 gift certificate to Outback Steakhouse.
– 5 movie passes and movie snacks
– $25 in Starbucks
– A grand prize valued at over $200!!!!!

Here’s some examples on how it works:
– Buy a hat, get 1 ticket
– Buy a hat and a shirt, get 2 tickets
– Buy a hat and a sweatshirt , get 3 tickets
– We’ll even add a special treat since it’s the holidays, buy 1 Vaper All-Workout and get 3 tickets into drawing instead of 2!!!

 

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