October cause – Fri 9.30.16

 In W.O.D.

Strength: Hang Power Snatch. Find 1rm for the day

*From the high hang (Position 1)

Conditioning10 Reps down to 1 Rep:
Complete 10, 9, 8, 7, ….1 Reps of each:
– Burpees
– Hang Power Snatches @ 55-65% today’s max.
– Medicine Ball Granny Toss – max height* (20/14#)

* Each rep should be for max vertical height.  Let the ball hit the ground each rep, do not catch it!
**If the ball is landing too far forward or behind you (not vertically over the spot it is being thrown), then don’t throw so high and focus on a straighter throw.


This October, you can help provide women with breast and ovarian cancer risk assessments by checking in on Facebook at The Compound! We’ve partnered with Causely and Bright Pink to make it happen. Remember to add #breastcancerawareness when you check in! For more information about this month’s charity, visit https://www.brightpink.org.


Our PT Fundamentals Program you work with your private coach and complete at least 5 one-on-one or two-on-one personal training sessions that will properly prepare you for the demands of CrossFit group classes. During this time, and even upon graduation, you and your coach will constantly monitor your fitness progress to help you achieve your goals!

This is available for current clients and new clients alike!

For more information, go HERE

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