Side Pillar – Wed 6.21.17

 In W.O.D.

Strength: Floor or Bench Press 5-5-5-5-5

Conditioning: QUALITY for 20:00:
– 10 Med Ball to Toes (choose weight – 1 lt + 1 rt = 1 rep)
– :60 sec: 4 way Dead Bugs (Video)
– :60 sec: Side Pillar to reach under – :30 sec/side (Video)

This is a controlled movement workout, Quality should beat out rounds/rep scores.


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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