similar to FGB – Thu 8.04.16

 In W.O.D.

Skill:  Warm Up and movement review.  Spend some time here, going over the movements for true range of motion and finding the best substitution (if needed) for you!


Similar to “Fight Gone Bad”, in this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating.

3 rounds at the following stations:

1. Toes to Bar
2. Walking Lunges  (1 step = 1 rep)
3. Ring Dips (or Push Up sub of choice – no bands)
4. KB Swings (53/35#)
5. Push Ball (20/14# to 10/9′ target)
6. Rest

The clock does not reset or stop between exercises. On call of “rotate,” the athletes must move to next station immediately for good score.

One point is given for each rep.

Fitness and Health: Rx’d
Performance:  Complete 5 rounds.

Stagger starts as needed, based on class size.

From time to time we remind you to check in to The Compound Strength and Conditioning on Facebook when you complete a workout.  We do this in partnership with Sweat Angels, a non-profit organization that chooses a different charity each month.  For every check in, we at the Compound donate to the given charity.

This August, we’re partnering with buildOn to provide bricks for building schools in developing nations. Every 6 check-ins = 1 brick for a school. Last time we helped build an entire school. Let’s do it again!

You can follow all the charities Sweat Angels has worked with at their Wall of Giving HERE

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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