WOD

Push Press

HDSU

L Pullups

DEADS

S.D.H.P.x100

400m run everytime you put the bar down or need to take a break

The Compound's farewell work out for Josh and Pat.

Murphy.......

Please notice Josh is not actually participating in the work out but he made a damn good cheerleader!

Good luck guys!!!! It was our pleasure to have you be a part of our family!!!!!!

WOD

3 RDS

Front Squat x10

Sprint 100m

Plyo pushups x20

WOD

Deadlift

Knee to Elbow

Kettlebell Snatch (one arm)

Doubles

This is a kick ass video made by one of the members of our crossfit family...

THANKS ROBBIE!!

This workout was brutal and a hell of a lot of fun!!!

You guys did a fantastic job....

And a special thanks to Ryan for making the WODs increasingly harder and challenging us every day we walk through the door!