WOD

7/24/2017

Strength

4RM Front squat

Conditioning

13 min AMRAP

10 Hang Squat Clean 115/75

10 Hand Release Push Up

30 Double Under

Week 4 RP Challenge

Accumulate 1 mile (1600 meters) Farmer Carry with 2 KB’s 2 53s for guys 2 35s for ladies

News

31 Heroes 8/6/2017

The 31Heroes WOD (workout of the day) was specifically designed to remember the fallen heroes of August 6, 2011 and honor their legacy of sacrifice.

We have decided to hold the 31 Heroes WOD this year at Compound Crossfit on Sunday, August 6th – heats starting at 8am and running every 35 minutes.

We have created a fundraising page on the 31 Heroes website – link here – https://www.classy.org/fundraiser/1023235 – we ask that your Team of 2 contributes at least $31 as a team to the cause to do the workout. You are also able to set up your own fundraising page if you wish and there is also an option to buy a t-shirt if you do not raise the $75 required to get a t-shirt. Please see the 31 Heroe’s website for more details.

The WOD –
AMRAP in 31 minutes
(with a Partner)
8 Thrusters (155/105 lbs)
6 Rope Climbs (15 ft)
11 Box Jumps (30/24 in)
Partner 1 performs the workout listed above. Partner 2 runs 400 meters with a sandbag or weighted plate (45/25 lbs). When Partner 2 returns from the run, Partner 1 will grab the sandbag/plate, and begin their 400 meter run, while Partner 2 continues the workout where Partner 1 left off.

***Heat sign up sheets here .

We will have 5 Rx teams and 2 scaled per heat. (When signing up – Rx spots will be based on rope climbs only – not thruster weight or box jump height)

This is a mission to give back to those who’ve given their all.

Grab a partner, and join the team! (This event is open to the public so being a Compound member is not required)

Boot Camp

Next Boot Camp starts 9/9

What to Expect: You can expect to work hard with a group of individuals, have a blast getting fit, have an experienced coaching staff, nutritional counseling for the entire 4 weeks, physical and mental improvements and so much more!

Price: $135 for the entire 4 weeks.. There will also be a BOGO half off which would bring the price down to $100 per person if 2 people sign up at the same time. Sign up below:

Store

This purchase is non-refundable.

Times: Monday, Wednesday, and Friday from 7:15-8:15pm with Initial Saturday Orientation/Fitness test from 0900-1130

When: 9/9-10/6 (First day is a Saturday which is Orientation/Fitness test day prior to our first Monday Session)

Contact: Coach Ryan, ryan@compoundcrossfit.com or call him at 757-641-3630 for more details about this program and to get signed up.