8/6/2018

  • 31 HEROES WOD
  • AMRAP (with a Partner) in 31 minutes
  • 8 Thrusters (155/105 lb)
  • 6 Rope Climbs (15 ft)
  • 11 Box Jumps (30/24 in)

Partner 1 performs the workout listed above. Partner 2 runs 400 meters with a sandbag or weight of choice (45/25). When Partner 2 returns from the run, Partner 1 will grab the sandbag, and begin their 400 meter run, while Partner 2 continues the workout where Partner 1 left off.

On August 6, 2011, a tragedy shook the military community and Americans everywhere. In a single instance, America lost 30 military service members, many of whom were members of the Navy SEAL community—and one military K9—when an Extortion 17 helicopter was downed in Afghanistan.

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!

8/3/2018

Teams of 2

25 HSPU

50 Power Snatch 95/65

50 Box Jump Over 24/20

100/80 Cal row

50 Box Jump Over

50 Power Snatch

25 HSPU

22 min CAP

8/2/18

Strength

1 Strict Press EMOM x 10 building, minute 6 rest

Conditioning

10 min AMRAP

10 Hand Release Push up

40 Double Under

8/1/18

Pine Cobble
6 Rounds:
12 Deadlifts (135/95#)
18 Wall Balls (20/14#)