Friday 4.01.16 – It’s April Fools Day

 In W.O.D.

This is no April Fool’s joke.  We are doing conditioning BEFORE Strength today.  Because variation is one of the tenets of CrossFit, so let’s capitalize on that!

Conditioning:  For time:
– 100 KB Swings – Russian* (Performance: more than 53/35#, Fitness: 53/35#, Health: AHAP)

*Every time you take a break on the KB Swings, complete 5 pull ups (or substitution of choice) as a penalty

Strength:  Push Jerk 2-2-2-2-2

Don’t bounce into your second rep.  Reset everything after the first rep, then complete the second rep

New Compound Boot Camp sessions begin Monday, April 4th, 2016.  4-Week Fitness Program.
Contact Erica Ellingson at

NOW Three Morning Sessions!!!

Mon/Wed/Fri 5:00-5:45 am
Mon/Wed/Fri 6:00-6:45 am
Mon/Wed/Fri 9:00-9:45 am
Cost: $125


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

Stay in contact and up to date with everything at the Compound on Social Media!

Follow the Compound Strength & Conditioning HERE
Join the Compound Nutrition Page HERE
Support our podcast, Built to Last Fitness, HERE



Recommended Posts
Contact Us

We're not around right now. But you can send us an email and we'll get back to you, asap.