Run or Row – Tue 11.01.16

 In W.O.D.

Skill:  Static Bar Hang 6-8 sets x 15-30 sec.    Perform 10-15 Band Pull Aparts between sets.  Rest approx. 2:00 between sets.

*Hang from Bar where feet cannot touch with fully extended legs and arms, Establish Hollow Position by squeezing glutes, abs and legs, Feet Should be Slightly in front of body, Head in Line with ears and neutral chin

Conditioning:  For time:
– Run or Row 5K

This November, you can help educate men about prostate cancer by checking in on Facebook at The Compound Strength & Conditioning! We’re working with Causely and the Movember Foundation to make it happen. Remember to add #movember when you check in! For more information about this month’s charity, check out

Our PT Fundamentals Program you work with your private coach and complete at least 5 one-on-one or two-on-one personal training sessions that will properly prepare you for the demands of CrossFit group classes. During this time, and even upon graduation, you and your coach will constantly monitor your fitness progress to help you achieve your goals!

This is available for current clients and new clients alike!

For more information, go HERE

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