Thursday 12.31.15 – It’s New Year’s Eve!

 In W.O.D.

It’s New Year’s Eve.  So come out for the morning classes and mess around.  You’ve worked hard this week, so come out and treat today like a recovery workout.  Reminder of the New Year’s Eve and Day hours:

Today:  Morning Hours only, 5:00-11:00 am
Friday, New Years Day:  Closed
Saturday:  Normal Saturday Hours, 8:00 and 9:00 am classes

Skill:  Play time!  Spend 15:00-20:-00 practicing: Handstand Walks, Free Handstands, Handstand Holds, Handstand Push Ups, Wall Walks, etc.  Just play!

Capt. Gina Dixon, USAF, (left in photo), a former member of ours who died tragically earlier this year.  It would be her birthday today and she loved doing handstands!  Any CrossFit Gym she trained in, anywhere in the world, with whomever, she would post pictures upside down, one-armed, on a KB, freestanding, etc!  So our skill work today is in honor of Gina!

Conditioning:  OTM for 14:00:
– 3 Overhead Squats
– Up Downs or Hollow Rocks for remainder of minute*

*Odd minutes: do Up Downs
*Even minutes: do Hollow Rocks

For the Overhead Squats.  Go light!  Work on full depth, controlled movement down and speed out of the bottom.  Lifting the shoulders out of the bottom.  Weight should be roughly PVC pipe – 50% max.

New Boot Camp Sessions!
 Beginning Monday, January 4th!

This 4-week fitness program uses the principles of CrossFit without the aspect of heavy weight lifting in a 45-minute boot camp style workout designed to build power and strength, increase stamina and cardiovascular endurance, and improve overall fitness.

Register HERE or contact Erica at

4th Annual Open House
:  Thursday, January 7th 6:30 pm!

Join us for our 4th annual Open House on Thursday, January 7th from 6-8:00pm. Come meet our phenominal coaching staff and learn about our Nutrition Challenge, Personal Training offers, Bootcamp classes and so much more that makes The Compound better than any other CrossFit or globo gym in town. We”ll be showcasing our members during several mini workouts to demonstrate the scaling options that can be used in any of our workouts. Any level of fitness can do our workouts and our professional coaches are available for private training as well. There will be vendors from local businesses offering discounts as well as prizes towards the raffle.

More info can be found on the Facebook link HERE

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