Compound Crossfit is dedicated to those that are dedicated to getting, being, and staying in the best shape of their lives. We believe in words like dedication, commitment, and determination. We believe fitness is the merging of the fundamental aspects of Cardiovascular/Respiratory Endurance, Stamina, Strength, Flexibility, Power, Coordination, Agility, Speed, Balance, and Accuracy. Any activity […]
CrossFit is the principal strength and conditioning program for many police academies and tactical operations teams, military special operations units, champion martial artists, and hundreds of other elite and professional athletes worldwide. Our program delivers a fitness that is, by design, broad, general, and inclusive. Our specialty is not specializing. Combat, survival, many sports, and […]
Norfolk Fire Dept in tha House!!!!!!
AIR OPS BABY!!!!!!!!
FRAN21 -15 – 9– 95 lb Thruster– Pullups
3 Rounds for time, one minute each station:-Wall ball-Push press (45 lbs)-20″ box jumps-Farmers walk(overhead ball)-BurpeesOne minute rest between rounds