Next Boot Camp starts 3/31/18

Our next Boot Camp will be taking place in March this Spring, right when the weather starts warming back up!

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: $100 for 1 or $150 for 2 available for purchase in our store on the website or on site.

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

When: 3/31-4/27 (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!

2/27/2018

Strength

Snatch + Hang Snatch EMOM x 8 sets, building

Conditioning

10 min AMRAP

5 Power Snatch 135/85

10 Burpee

30 Double Under

2/26/2018

Strength

4 Front Squat E2MOM x 4 rounds building

Conditioning

30 Front Squat 95/65

60 Box Jump Over 24/20

30 Front Squat 95/65

12 min CAP

2/23/2018

18.1

20 min AMRAP

8 Toes to bar

10 DB Hang Clean and jerk 50/35 (5/5)

14/12 Calorie Row

Scale:

35/20 and hanging knee raise

2/22/2018

Strength

2 Push Press emom x 7 @ 80%

Conditioning

10 min AMRAP

5 Power Clean and Jerk 135/95

10 Deadlift 135/95

15 Wall Ball 20/14

rest :30 after each round

2/21/2018

18.0

21-15-9

Db snatch 50/35

Burpee over db

2/20/2018

Strength

2 Power Clean EMOM x 8

@80% across

Conditioning

12 min AMRAP

35 Double Under

25 Air Squat

15 Handstand Push up

2/19/2018

Strength

Front Squat, new set every 1:30

3 @ 70%

1 @ 85%

3 @70%

1 @ 90%

3 @ 70%

1 @90+%

Conditioning

8 min AMRAP

10 Thruster 95/65

10 C2B Pull up

10 Burpee over the bar

2/16/2018

4 min AMRAP

21/15 Cal row

in remaining time amrap:

21 Hang Power Clean 115/75

12 Burpee Box Over 24/20

4 min rest

4 min AMRAP

21/15 Cal row

in remaining time amrap:

15 Hang Power clean 135/95

9 Burpee Box Over 24/20

4 min rest

4 min AMRAP

21/15 Cal row

in remaining time amrap:

9 Hang Power clean 165/115

6 Burpee Box Over 24/20