sumo time – Wed 6.27.18

 In W.O.D.

Strength: Sumo Deadlift 3-3-3-3-3

Conditioning: Complete 4 rounds for time of:
5 Bar Muscle-ups
20 Russian Kettlebell Swings (M:53#/W:35#)
200m Run
*Sub for bar muscle-ups is 10 reps of your highest pull-up skill

15 minute time cap.


Come in and try the Compound at our Free Saturday 8AM class!  All fitness levels welcome!  Any movement can be scaled to fit your needs!  You can start at the link HERE or just show up in person!  Come play and get fitter!


Mondays at 7 PM – The Compound is offering yoga!  All levels are welcome! $5 for members.  $10 for non-members.


Remember to sign in for the class you plan on attending on Mindbody.  This is a way we know who will be in class and how we can best help you meet your goals.  It’s also a way to contact those should some unexpected event take place in case and change in schedule may occur.  Also, it’s a great way to maintain your motivation!  Once you sign up, now you have to go, right!?


Keep up to date with all things CrossFit Games with the Leaderboard and all other information and news they provide on their site.

The official photography book of the 2017 Reebok CrossFit Games HERE.  The games are coming up soon and are a lot of fun to watch.

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