The Master Chief – Thu 10.13.16

 In W.O.D.

Skill:  Take 10 – 15:00 Warm up your Front Squat as much as you want.

Conditioning:  “The Master Chief”
Complete as many rounds as possible in 3 minutes:
– 3 Power Cleans (Performance/Fitness: 155/100#, Health: scale as needed)
– 6 Front Squats (Performance/Fitness: 155/100#, Health: scale as needed)
– 9 Push Ups

Rest 1 minute.

Repeat for a total of 5 cycles.

*Begin each round where you left off last round for a total round and rep count over the 5 cycles.

This is a scaled up version of the “The Chief” we completed two weeks ago on 9.27.16.

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, visit

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

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