SAME STORY WITH THE POWER GUYS. STAND BY FOR A WEEKS WORTH OF SURPRISE WODS. WE WILL BE OPEN BUT THE WOD WILL BE DETERMINED BY OUR POWER SITUATION IN THE MORNING. SORRY FOR THE INCONVENIENCE. ALL CLASS TIMES ARE AS SCHEDULED.

WOD FOR MONDAY 29TH WILL BE DETERMINED THAT MORNING DUE POWER OUTAGE AT THE GYM. WE WILL BE OPEN AND WE WILL HAVE A WOD.

*****  ATTENTION   ***** NORMAL CLASS SCHEDULE FOR TODAY, FRIDAY, AUG 26TH. UNCONVENTIONAL CANCELLED FOR SATURDAY, AUG 27TH.

WOD BENCH PRESS   3  –  3  –  3  21  –  15  –  9HANG POWER CLEAN  135/95PLYO PUSH UP BOX JUMP

WOD OVERHEAD SQUAT   3  –  3  –  3 FRONT SQUAT  95/65  x  20 HANDSTAND PUSH-UP   x  5 FRONT SQUAT  95/65  x  15 HANDSTAND PUSH-UP  x  10 FRONT SQUAT  95/65  x  10  HANDSTAND PUSH-UP  x  15 FRONT SQUAT  95/65  x  5  HANDSTAND PUSH-UP  x  20

WOD A.M.R.A.P  x  7 MINUTES SUMO-DEADLIFT HIGH-PULL  75/50  x  7SLAM BALL  30/20  x  7

WOD DOUBLES  x  200 4 ROUNDS BURPEE POWER CLEAN  155/105  x  5 TOE TO BAR  x  30 DOUBLES  x  200

WOD “Gator“ Eight rounds for time of: 185 pound Front squat, 5 reps26 Ring push-upsPost time to comments. U.S. Army Specialist Christopher “Gator” Gathercole, 21, of Santa Rosa, California, assigned to 2nd Battalion, 75th Ranger Regiment, based in Fort Lewis, Washington, was killed by enemy fire on May 26, 2008, in Ghazni, Afghanistan. He is […]

WOD DEADLIFT  275/190     1 – 2 – 3 – 4 – 5 – 6 – 7 – 8 – 9 – 10 ROPE CLIMB     10  –  6  –  4  –  2 

TEAM SUPERFIT RICHMOND 2011 AS MOST OF YOU KNOW, THE COMPOUND SENT SOME ATHLETES TO COMPETE LAST WEEKEND IN RICHMOND. FIRST AND FOREMOST I WANNA SAY GOOD EFFIN JOB YOU GUYS!!!! THIS WAS AN AWESOME EVENT WITH LOTS OF AMAZING ATHLETES!!!SO HERE’S THE RUN DOWN………. CHECK IN AT 0800 AND START FIRST WOD AT 0900.  […]

 ***** COMPOUND CROSSFIT SPOTLIGHT *****  CAN I STILL WORKOUT IF I’M PREGNANT?  THE COMPOUND WOULD LIKE TO TAKE THE OPPORTUNITY TO RECOGNIZE THE HARD WORK AND DEDICATION OF ONE OF OUR MEMBERS. DON’T WORRY, THIS IS THE FIRST OF MANY, WE HAVE PLENTY MORE STORIES JUST LIKE THIS ONE!!! DARCY MYERS (in her words) I […]

UNCONVENTIONAL SATURDAY AUGUST 13TH 10 AM  ALRIGHT GUYS IT’S TIME FOR ANOTHER BEACH WORKOUT!!!!  THE COMPOUND WILL BE ON CHIC’S BEACH THIS SATURDAY FOR AN AWESOME GATHERING AND WORKOUT!  FREE FOR ANYONE AND THEIR FRIENDS TO PARTICIPATE. BRING FOOD AND BEVERAGE BECAUSE WE WILL HANG OUT AFTER THE WORKOUT. REMEMBER…….THE COMPOUND WILL BE CLOSED SAT. […]