WOD

8/21/2018

Strength

3 Push Jerk every 2:00 x 5 sets, building

Conditioning

50/40 Cal row

50 Ab mat sit up

50 DB Snatch 50/35

Time cap: 12 minutes

News

Beer Mile Success

Thanks so much to everyone who came out to support Spikes K9!

We ALL raised over $2,000 for this amazing foundation, always awesome to see the support of our CrossFit Community.

Boot Camp

NEXT BOOT CAMP 10/13/2018

Our next Boot Camp will be taking place in October this Fall!

Who: This boot camp is for any and all fitness levels, our highest attendance is from those just starting CrossFit for their first time. There is no prerequisite of fitness before starting!

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

Price: $120 for 1 OR BOGO 1/2 off for $180 for 2($90 each), available for purchase in our store on the website or on site.

Times: Monday, Wednesday, and Friday from 7pm-8pm with Initial Saturday(10/13) Orientation/Fitness test from 0900-1130

When: 10/13-11/10 (First day is a Saturday which is Orientation/Fitness test day prior to our first Monday Session)

Email Coach Ryan, ryan@compoundcrossfit.com or call him at 757-641-3630 for more details about this program!