Running time – Tue 10.24.17

 In W.O.D.

Strength:  Deadlift 3-3-3-3-3

Conditioning: On a 15-minute clock, for max reps each round:
– From 0:00-3:00, run 400 meters then do Pull Ups
Rest 1 minute
– From 4:00-7:00, run 400 meters then do Burpees
Rest 1 minute
– From 8:00-11:00, run 400 meters then do Pull Ups
Rest 1 minute
– From 12:00-15:00, run 400 meters then do Burpees

*Health:  Do 200m Runs and Ring Rows


For the month of October, Sweat Angels will be partnering with Bright Pink. Bright Pink’s programs educate and equip young women and their doctors to assess their risk for breast and ovarian cancer and detect these diseases at early, non-life-threatening stages. Every 3 check-ins will provide 1 woman access to a breast & ovarian cancer risk assessment. #breastcancerawareness


All of our coaches train in the Oly lifts for various reasons; Leighna competes in them, Buck uses them in his Highland Games competitions, and Phil studies and practices them non-stop to be better/stronger at CrossFit and at life!  If you are interested in learning more about Olympic-style Weightlifting, then speak to a coach or email Phil at [email protected]


The Compound’s Mission: To provide simple and effective training for a healthy life.

We train functional movements, including squatting, pushing, pulling, throwing, and jumping. Training this way ensures full range of joints and muscles, strengthens the entire body, and allows you to apply these movements into everyday life.  You will be much healthier and happier!

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