Start the weekend off right – Sat 6.25.16

 In W.O.D.

Nice Job Aaron, Kayla and anyone else who had the honor of once again participating in the Law Enforcement Torch Run which benefits Northern California Special Olympics this week!

Skill:  movement review

Conditioning:  Come in a find out!

Fourth of July Hours:  5, 8, 9 and 10 AM classes only that day.  So get your workout in early!

The July sessions of Boot Camp begin Wednesday, July 6th for 5, 6 and 9 AM classes!!

This 4-week fitness program uses the principles of CrossFit without the aspect of heavy weight lifting in a 45-minute boot camp style workout designed to build power and strength, increase stamina and cardiovascular endurance, and improve overall fitness.  This boot camp program is uniquely scaled to all individuals- you don’t need to be in shape to begin and any workout can be modified to meet individual fitness levels.

For more information, contact Erica at or register HERE

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.

For the month of June, Sweat Angels partnered with Soles4Souls, Inc. to provide‪#‎shoes4kids‬. Every 10 check-ins = 1 pair of shoes for a person in need. Last time, we all provided over 31,000 pairs. Let’s beat the record!

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

Have you started a workout log yet?

This is huge! Your workout log can reveal patterns of strength development, weight change, mental attitude, over training, and plateaus clearer than the most committed training partner.

It helps to know what weights you’ve previously done. If you guess every week in a confused state, you’ll probably guess wrong from time to time and proceed in a haphazard way. Getting stronger requires consistent and gradual increases. A journal is a great way to fool-proof your progress.

It’s an easy way to beat yourself on a week to week basis.  If you Squat 5 reps at 225 lbs one week, there are two ways to be stronger.  The next time you squat if you lift 5 reps at 230 lbs, you are gaining strength.  But if you lift 6 reps at 225 lbs, guess what, still gaining strength!

Writing all that down in a journal is a great way to show yourself consistent improvement and minimize injuries!

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