skill work – Fri 10.14.16

 In W.O.D.

Skill:  On the minute for 12:00:
– 2 Hang Power Cleans
– 1 good attempt of Handstand Walk, free standing Handstand, or Handstand Hold on wall

Conditioning:  Reps of 21-18-15-12-9-6-3:
– Push Balls (Performance/Fitness: 20/14# to 10′, Health: 14/10# to 9′)
– Box Overs (pick height)


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, visithttps://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


We go all Conspiracy Theory talk on drugs and supplements and other things on Episode 23 of Built to Last Fitness Podcast.

Subscribe to “Built to Last Fitness” on iTunes:
itunes.apple.com/us/podcast/built…d1035447305?mt=2

or Stitcher Smart Radio:
app.stitcher.com/browse/feed/73449/details

or Soundcloud:
@the-compound-416492345

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