Teams of 2

150/125 Cal Bike Buy In,


3 rounds

60 Wall balls 20/14

40 Single DB hang snatch 50/35 (switch hands whenever)

-1 person works while one rests-

Cap: 25 min



5 Deadlifts every 2:30 x 4 sets, building


4 rounds

1 min chest to bar pull ups

1 min burpee box jumps 24/20

1 min rest


“Salty” Bill Barnacle
2 rounds of:
50 Double Unders
25 Hang Power Cleans @ 95/65
50 Double Unders
25 Push Press @ 95/65
50 Double Unders
25 Front Squats @ 95/65

Cap: 16 minutes


Merry Christmas Eve!


Schedule today is open gym 12-5pm only.

Happy holidays


Teams of 2

2000m row (switch every 250)

50 HSPU (switch whenever)

25 Rope Climbs (switch whenever)

Cap: 25 minutes





3 Hang Power Snatches every 1:30 x 5 rounds, building


10 rounds for time

5 Pull-ups

10 Push-ups

15 Air Squats

Cap: 12 min



20 min AMRAP

10 Push Press 115/75

10 KB Swings 53/35

10 Box Jumps 24/20

Army Staff Sgt. Jack M. Martin III, 26, of Bethany, Oklahoma, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, Wash., died September 29th, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device. Martin is survived by his wife Ashley Martin, his parents Jack and Cheryl Martin, and siblings Abe, Mandi, Amber and Abi.



3 Jerks (push or split) every 2:00 x 5 rounds, building


12 min AMRAP

40/25 cal bike buy in then AMRAP in remaining time of:

20 DB Snatches 50/35

10 Burpees over the DB


2019 Reboot: Annual Compound New Year Challenge with a Twist

Join our community by signing up for our annual challenge that welcomes members and nonmembers to make transformational changes through nutrition, fitness and teamwork. 

This New Year challenge will blend the usual fun competition clients have come to love with our specialty programs and added the structure and accountability tools that have proven results through Compound Nutrition program.

What’s included in the 2019 Reboot? 

Initial Biometrics (Body Composition, Weight, Measurements, etc.)

Kickoff Nutrition Seminar, Nutrition Packet and 4-week Cycle Meal Plan with Grocery List

Intramural Style Competition with Compound Coaches Serving as Team Captains

Accountability and Weekly Tracking Support through HSN App

Commit to at least 3 Workouts a Week

Supportive Nutrition and CrossFit Coaching

Final Weigh-in & Measurements

The challenge runs from January 19 – February 18, 2019

Contact us for more info and to sign up!