Skills prepare – Tue 12.05.17

 In W.O.D.

If done right, the skills prepare you for the workout.  Use them not only as a way to get better at the specific skills, also use the time to find a way to perform the skills in the WOD at a higher level than you did last time.

Skill:  Take 10-15 min practicing the following:

  • Performance: Muscle Ups
  • Fitness: Ring Dips
  • Health: Ring Push Ups

Conditioning: AMRAP in 20:00:
– 200m Run
– 15 Ring Dips (Health: Box Dips or Ring Push Ups)
– 10 Turkish Get Ups (choose weight)


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

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