Boot Campers hard at work!!

WOD

10 Rounds

L-pull ups x 5

OHS 90% Body weight x 5

Skin the Cat x 3

Compound Crossfit Boot Campers doing a fabulous job on their work outs!!!!!!!!

Keep checking back to see their progression!!

Deadlifts!!!!!

******* NEW SCHEDULE *******

Ok everyone here is our new schedule....

Monday - Friday = 9 am/ 530 pm/ 630 pm/ 730 pm

Saturday = 10 am/ 11 am

Sunday = 10 am

any questions about the schedule just give us a call 7573197649

The BEAR......

This work out is so insane....it makes no sense

and we F'en LOVE it

Here we have Les and Rob playing with the jeep.......these guys are great!!!!!!

Thanks for all your help this weekend!!!!

He emailed it to us.....thought you guys who were there that day would like to see it.

it was the day we did

-400m run

- double unders

- 115lb thrusters

I had a great workout on 1/10, Ryan was great and everyone was friendly, just proves the CF community is great. Next time I'm in town I'll stop in.

Don

Deadlifts Anyone???

WOD

7 Rounds

Deadlifts x 20

Burpees x 10

******** OPEN HOUSE *******

OPEN HOUSE!!!!! OPEN HOUSE!!!!! OPEN HOUSE!!!!!

Ok everybody here it is.......this is you chance to join a kick ass gym........possibly win a free membership........meet Cindy Crawford from 100.5 max fm.......and get your ass in the best shape of your life!!!!!!

Saturday January 17 at 2pm

We will be having our open house/kickoff to ROCKIN BODY BOOTCAMP!!!!!!

If you did not make the registration.....NO PROBLEM!!!!! come on out to the COMPOUND and see what we can do for you......but you better be early because we are only going to accept a few more contestants into the free three month program!!!!!

ACTIVITIES :

- there will be DOOR PRIZES

-live on air interviews from 100.5 max fm

- demonstration workouts

- free gifts

-radically DISCOUNTED memberships!!

- free workouts

DONT MISS OUT ON THE BEST DEALS AVAILABLE TO GET IN SHAPE FOR THE SUMMER!!!!.......SEE YOU THERE!!!!!!!!

Leslie's bad ass on the pull up bar!!!!!Val and Gayle knocking out some pull ups

Firefighter

Challenge