Upcoming Bootcamp 2/21


 What better way to start your New Year fitness goals with this proven training regimen. This program begins Saturday, February 21st at 9am. After the first initial orientation on Saturday we will meet Monday, Tuesday and Thursday from 730-830pm for 4 weeks. Throughout these 13 sessions you will increase your understanding of CrossFit, lose inches, gain muscle, learn about nutrition, work in a team environment, be motivated like you never have before and most of all you will have a blast doing it all! There is a special offer this holiday season available on groupon. Once you purchase it email Coach Ryan at ryan@compoundcrossfit.com. Let him know you your attending this Boot Camp session and he will put your name on the roster for Saturday morning. This is a limited deal so take it while its hot! We look forward to jump starting your 2015 fitness goals at Compound CrossFit, see you soon!

Click  here for deal




Barbell Work

5 Power Clean EMOM x 5 min

3 Power Clean EMOMx 5 min

2 Power Clean EMOM x 5 min

*Heaviest that technique allows, go up in weight each 5 min segment*


For time:

50 KB swing 70/53

40 GHD Sit up

30 Burpee Box Jump Over 24/20





Every 3 minutes for as long as possible complete:

From 0:00-3:00

   2 rounds of:

   10 overhead squats 95/65

   10 chest-to-bar pull-ups

From 3:00-6:00

   2 rounds of:

   12 overhead squats 95/65

   12 chest-to-bar pull-ups

From 6:00-9:00

   2 rounds of:

   14 overhead squats 95/65

   14 chest-to-bar pull-ups

Etc., following same pattern until you fail to complete both rounds. You cannot start the next round until the 3 minute segment is up.





4 Deadlifts EMOM x 10 minutes @70% of 1RM


10 minute AMRAP

5 Hang Power Clean 185/120

10 Burpee Over the bar

30 Double Under





Find a 1RM of the following complex:

1 Front Squat + 1 Split Jerk


For time:

75 Calorie Row

50 Thruster 75/55

25 Pull up