three minute rounds – Wed 7.27.16

 In W.O.D.

Strength: Bench Press or Floor Press 3-3-3-3-3

Conditioning: Complete 5 total rounds:
One round lasts every 3 minutes:
– 4 Push Press (Performance: 205/125#, Fitness: 165/105#, Health: AHAP)
– 40 yd shuttle KB/DB Farmer’s Carry – choose weight (20 yards up and back)
– 20 yd Broad Jumps

*For Broad Jumps, cover a 20 yd distance in the fewest number of jumps possible.
*Score is number of Broad Jumps per round

Rest till the 3 minute time period is complete


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


With Back to School happening in the month of August, Compound Boot Camp will not be taking place this month.  We will let you know when Boot Camp classes start up again!


What Is Fitness and Who Is Fit?  Read CrossFit’s defining article HERE

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