WOD 5 ROUNDS OVERHEAD SQUAT  95/65  x  17 ROW  x  250 DUMBBELL PUSH-PRESS  35/25  x  17

ATTENTION MEMBERS STARTING APRIL 15TH YOU WILL BE REQUIRED TO SIGN UP FOR YOUR CLASS THAT YOU WISH TO ATTEND

 BOOT CAMP The Compound is pleased to announce our next Boot Camp start date of April 16th. This program has become so popular that it has almost sold out before we even advertised for it!!!!! If you or someone you know would like to participate in this program don’t delay!!!! There are still a few […]

WOD 3 ROUNDS DOUBLES  x  50 CLEAN  205/140  x  3 RING DIP  x  6 HANDSTAND PUSH-UP  x  9

WOD GHD SIT-UP  x  505 ROUNDS S.D.H.P  75/55  x  15 PULL-UP BAR PUSH-UPS  x  5 WALL BALLS  x  15 GHD BACK  x  50

WOD 4 ROUNDS AIR SQUAT  x  50 DEADLIFT  275/190  x 3 ROPE CLIMB  x  3

WOD DUMBBELL PUSH PRESS  45/53  30/35  x  7 WALL BALL  x  14 DUMBBELL PUSH PRESS  45/53  30/35  x  7 PULL-UP  x  14 TIRE FLIP  x  3   This is our Boot Camp Class throwing around our big a$$ Grave Diggers!!!! Compound style! If you want the best Boot Camp Program around come see us today.

WOD BACK SQUAT = Find 20 Rep Max rest 4 ROUNDS SNATCH  135/95  Max reps 2 minutesREST  x  4 Minutes

HAPPY ST. PATRICK’S DAY!!!!! WOD 5 ROUNDS WITH ONE MINUTE REST BETWEEN ROUNDS 5 ROUNDS KETTLEBELL SWING  72/53  x  7 BURPEE  x  5

WOD HANDSTAND PUSH-UP  5 – 5 – 5 – 5 – 5 BALL SLAM  10 – 20 – 30 – 40 – 50 HANDSTAND PUSH-UP  5 – 5 – 5 – 5 – 5 DOUBLES  100 – 80 – 60 – 40 – 20 

WOD FIND 1RM CLEAN AND JERK rest 10 minutes CLEAN AND JERK  x  15 SATURDAY UNCONVENTIONAL

WOD ROW  x  1000 m rest DEADLIFT  5-3-3-1-1-1 rest 5 ROUNDS KETTLEBELL SWING 72/53  x  10 KETTLEBELL SNATCH  x 10 KETTLEBELL  AB TWIST  x  10 KETTLEBELL SNATCH  x  10 KETTLEBELL  FIGURE EIGHTS  x  10