two difficult movements – Thu 12.07.17

 In W.O.D.

Today’s workout consists of two difficult movements.  It might not be the smoothest, or most cardio movement, due to those difficult movements, but that is still the point.

Strength: Overhead Squat 1-1-1-1-1

Conditioning: For time:
– 30 Overhead Squats (115/75#, Health: 50-60% today’s top weight)
– 15 Muscle Ups (Fitness: C2B Pull Ups, Health: Pull Ups sub of choice)*
– 20 Overhead Squats
– 10 Muscle Ups

* I put Muscle Ups as Rx’d today, because I want those in the “Fitness” group that are close to try to do some Muscle Ups before reverting to C2B Pull Ups.  Likewise, those on the verge of C2B Pull Ups should try those before reverting to regular pull ups, etc.


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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