Quality, not time – Fri 12.08.17

 In W.O.D.

Movements for quality can be more important than time or rounds.  Both have their place in CrossFit, make sure you are training both.

Skill:  Practice Rope Climbs and/or Double Unders

Conditioning: 5 rounds for QUALITY of:
– 15 Thrusters (Performance: two 50-53/35# DB or KBs, Fitness: 115-135/75-95#, Health: 75/45#)
– 50 Double Unders (Health: attempts count, or jump rope running in place – L+R=1)
– 3 Rope Climbs (Health: lay on back and pull  to stand)

The Rope Climb area could be a rest area depending on people and ropes.  If that’s the case, do a rep, and allow the next person in line to go.  This is quality, not for time.


Good Friends, Good Cheer! It’s the most wonderful time of year! Please join us on Saturday, December 9th at 1 PM, for the Compound Christmas Party! Bring your favorite dish to share! Leighna has organized a Pot luck sign up sheet at the gym (BYOB ). Join in on the fun and bring a White Elephant gift for the gift exchange. The gift can be valued up to $25, but cannot be purchased. It can be a re-gift or something useful from your house in good condition that you don’t use. We are looking forward to celebrating with our Compound team, so grab your favorite ugly Christmas sweater and join us for an afternoon of Christmas cheer!


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


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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