9/1/2014

Don’t forget about our modified Labor Day hours.. 9am WOD & 530pm WOD only, Happy Holiday! Strength Deadlift 5 Rep max Conditioning 4 Rounds 1 minute Double unders 1 minute Kettlebell swing 53/35 1 minute Air Squat 1 minute rest

October-November Bootcamp

Summertime is on its way out and winter will be here before you know it, along with a new year and new beginning! Jump start your New Years resolution with our boot camp program. Our next 4 week program begins October 25th and will run to November 21st. Grab a friend for our buy one […]

Yoga at The Compound

  That’s right, yoga is HERE! Autumn will be instructing a yoga class every Saturday beginning at 830am. The cost is $5 for members and $10 for non members, the class is one hour. Bring your own mats and water. See you on the floor!!

12/28/2014

Strength Bench Press Work up to a 5 rep max Conditioning 20-15-10-5 Overhead Squat 115/75 Bar Facing Burpee

8/27/2014

  “Wittman” 7 Rounds for time of: 15 Kettlebell Swings 53/35 15 Power Clean 95/65 15 Box Jumps 24/20 U.S. Army Sergeant Jeremiah Wittman, 26, of Darby, Montana, assigned to the 1st Battalion, 12th Infantry Regiment, 4th Brigade Combat Team, 4th Infantry Division, based out of Fort Carson, Colorado, was killed on February 13, 2010, when […]

8/26/2014

  Strength Strict Press 5×5 Conditioning 8 minute AMRAP 3 Deadlifts 225/155 3 Handstand Push ups 6 Deadlifts 225/155 6 Handstand Push ups 9 Deadlifts 225/155 9 Handstand Push ups ….. Continue climbing the ladder in this fashion.

8/25/2014

  Strength Back Squat 3-3-3-3-3 Conditioning 15 Minute AMRAP 15 Wall Balls 20/14 10 Toes to Bar 5 Power Cleans 155/105

8/21/2014

  Barbell Work 4 Hang Power Snatch EMOM x 10 minutes- Heaviest Possible Conditioning 12 Minute AMRAP 6 Push Jerks 165/115 12 Abmat sit ups 18 Box Jumps 24/20

8/20/2014

  “Fran” 21-15-9 Thruster 95/65 Pull up

8/19/2014

  Strength Dumbbell Push Press 5 Rep Max Conditioning 7 Rounds 10 Push ups 100m Sprint 10 Deadlifts 185/125