Tabata for reps and seconds – Wed 12.06.17

 In W.O.D.

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

Conditioning: Complete:
– Tabata Back Squats (95/65#, Health: 45/35#)
Rest 1 minute
– Tabata L-sit
Rest 1 minute
– Tabata Ring Rows (Performance: Ring Pull Ups)
Rest 1 minute
– Tabata Handstand Hold

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for eight intervals. For L-sit and handstand hold, count the number of seconds maintained in the hold.


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!?

Recommended Posts

Leave a Comment

Contact Us

We're not around right now. But you can send us an email and we'll get back to you, asap.