WOD

A.M.R.A.P  20


POWER CLEAN  185/125  x  5
SLAM BALL  30/20  x  10
DUMBBELL PUSH PRESS 45/30  x  15

The Compound kicked off another Fitness Boot Camp this weekend with great success!! This Boot Camp filled to capacity very quickly resulting in us having to put people on a waiting list for the April Boot Camp! If you want a fun challenging program then look no further, our Boot Camp is for you!! 
Also to remind everyone about our Saturday 10 a.m. workouts are free for everyone so come try us out! Guaranteed to have a blast!!

WOD

3 ROUNDS

SNATCH BALANCE  x  3  /  OVERHEAD SQUAT 135/95  x  10

L SIT ROPE CLIMB  x  1

BURPEE  x  10

FRONT SQUAT  x 10

 

 

WOD


REVERSE HYPER  =  3  x  10
rest
DEADLIFT  =  FIND 1 R.M.
rest
3 ROUNDS
BUDDY TIRE FLIP  x  20
PULL-UP  x  50
ROW  x  1000 m

THIS SATURDAY, FEBRUARY 26TH, WILL BE THE KICK OFF OF OUR NEXT BOOT CAMP AT 9 A.M. OUR UNCONVENTIONAL W.O.D. WILL BE MOVED TO 12 NOON AND OUR PALEO POTLUCK WILL IMMEDIATELY FOLLOW THE WORKOUT. AS ALWAYS, THE UNCONVENTIONAL AND POTLUCK ARE FREE AND OPEN TO EVERYONE. SO IF YOU HAVE BEEN WANTING TO TRY OUT CROSSFIT, MEET SOME AWESOME PEOPLE AND EAT SOME DELICIOUS FOOD THEN COME ON OUT!!!!

BOOT CAMP START  =  9 a.m.

UNCONVENTIONAL WOD START  =  12 noon

PALEO POTLUCK START  =  1 p.m.

*******  SCHEDULE UPDATE  ********

THIS SATURDAY, FEBRUARY 26TH, WILL BE THE KICK OFF OF OUR NEXT BOOT CAMP AT 9 A.M. OUR UNCONVENTIONAL W.O.D. WILL BE MOVED TO 12 NOON AND OUR PALEO POTLUCK WILL IMMEDIATELY FOLLOW THE WORKOUT. AS ALWAYS, THE UNCONVENTIONAL AND POTLUCK ARE FREE AND OPEN TO EVERYONE. SO IF YOU HAVE BEEN WANTING TO TRY OUT CROSSFIT, MEET SOME AWESOME PEOPLE AND EAT SOME DELICIOUS FOOD THEN COME ON OUT!!!!

BOOT CAMP START  =  9 a.m.

UNCONVENTIONAL WOD START  =  12 noon

PALEO POTLUCK START  =  1 p.m.

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!!!!!SIGN UP NOW!!!!!!

OUR NEXT BOOT CAMP STARTS FEBRUARY 26TH. DON'T DELAY...THIS ONE IS ALMOST FULL!!!!

WOD


HANDSTAND WALK  x  30 m
rest


PRESS  =  FIND ONE REP MAX
rest


10-9-8-7-6-5-4-3-2-1


S.D.H.P  x 75/50


GHD SIT-UP


SLEDGE STRIKES


GHD BACK


Okay, here is a quick tribute to the sledge hammer strikes. You know them....you love them.....so don't forget you gloves tomorrow, right Mike!!!!!
Our Crossfit Boot Camp starts this weekend and there are very few seats left so don't delay....sign up now!!!! If you are looking to get back into shape before the summer sneaks up on you but are not quite sure how to go about it.......take a look at our website! Our Boot Camp Program provides certified trainers for you during every class. www.compoundcrossfit.com

WOD


MAX DOUBLES IN 5 MINUTES


rest


FRONT SQUAT = FIND ONE REP MAX

rest

3 ROUNDS


THRUSTER  75/50  x  15
SLAM BALL   50/30  x  7


My 5 a.m. crew celebrating another victory over the days W.O.D!!! We have an amazing group of people in this and every class. If you are looking for a gym that is fun, exciting, and has one of the best training programs around then we are the one for you!
Don't forget about our Boot Camp class starting this Saturday. It's almost full so hurry up!

!!!!!!! FREAKY FRIDAY !!!!!!!

YOU NEVER KNOW WHAT'S WAITING FOR YOU HERE AT THE COMPOUND ON FREAKY FRIDAY, BUT I DO KNOW YOU DON'T WANNA MISS IT!!!

WE INCORPORATE A LITTLE STRONGMAN, A LITTLE UNCONVENTIONAL, A LITTLE GYMNASTICS, AND A LOT OF HOT SAUCE!!!!

ALSO DON'T FORGET BOOT CAMP STARTS NEXT SATURDAY 26TH. WE ONLY HAVE A FEW SPOTS LEFT SO SIGN UP NOW!