WOD

A.M.P.A.P  x  15

SPLIT JERK BODY WEIGHT  x  5

DEADLIFT  BODY WEIGHT  x  10

POWER CLEAN BODY WEIGHT  x  3

THE COMPOUND WILL HOLD THIS SATURDAY'S UNCONVENTIONAL WORKOUT AT CHESAPEAKE CITY PARK (WHERE THE JUBILEE IS HELD) INSTEAD OF THE GYM. START TIME IS 10 AM AS USUAL. DON'T FORGET THAT EVERY SATURDAY THE COMPOUND HOLDS FREE CROSSFIT CLASSES SO COME ON OUT AND BRING A FRIEND!!

Chesapeake's hottest Boot Camp program is getting wild!!! We break out the rope for some good old fashion tug-of-war and our Boot Campers show no mercy!! We taught them that it pays to be a winner!  Congratulations to those of you who attended the Compound Crossfit Nutrition Seminar! We had a great turn out and it was good to see some Boot Campers in attendance.  Don't forget about the Boot Camp Games this Saturday at 10am!!! It's open to all so bring some friends or family. Trust me you will not want to miss this event! ALSO, for those of you interested in getting a great workout and learning a few moves in between classes, Zumba goes down every Tuesday at 5pm and Thursday at 7:30pm! Put on your dancing shoes and shake what ya mama gave ya!!! Zumba is here in Chesapeake Virginia!! It's safe to say that Compound Crossfit is the only facility crazy enough to house this many animals!!!