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Monday, 07/10/2023
STRENGTH Within 10 minutes: 3 Snatches + 2 Overhead Squats + 1 Hang Squat Snatches @ Max Load *Any style snatch on the first 3 reps, final snatch must be squat snatch. Any position hang is allowed....
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Tuesday, 07/11/2023
WORKOUT “Mind Bottling” On a 30 min running clock: 400m run 12 CTB pull ups 6 power clean and jerks @ 155/105lb (70/48kg) 3 rope climbs –rest 90 sec between sets — *PLEASE NOTE, THERE WILL NO LONGER BE...
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Wednesday, 07/12/2023
STRENGTH Every 2:30, for 12:30 (5 sets): Back Squat Set 1 –10 reps @ 60% Set 2 –8 reps @ 65% Set 3 –6 reps @ 70% Set 4 –6 reps @ 75% Set 5 –6 reps @ 80% WORKOUT “Change Levels” For time: 60 Front rack...
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Thursday, 07/13/2023
WORKOUT “Steady” 25 Minutes at smooth effort: 40/32 cal row 30 sec plank on elbows 20 sec dip support hold 10 ring rows STRENGTH Every minute for 8 minutes (2 rounds): Minute 1- 10 Staggered Stance...
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Friday, 07/14/2023
STRENGTH Every 3 min x 2 sets of each – alternating sets: Set 1 – AMRAP Wall Facing HSPU’s (-1) Set 2 – AMRAP Strict HSPU’s (-1) + AMRAP Kip HSPU (-1) WORKOUT “Triple Dozen” 4 Rounds for Time: Bike...
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Members… Join WodUp!
Members! We are now using WodUp to have programming delivered straight to your phone! If you need the code, please reach out to Sara or email info@compoundcrossfit.com to sign up! The post Members…...
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Sign up and join us for the 31 Heroes Workout!
31 Heroes will be taking place on Saturday, August 5th at New Realm Brewing Co! Grab a partner and sign up for a heat… this is a great workout for a great cause! On August 6, 2011, a tragedy shook the...
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Unlock Your Full Potential: Embrace Nutrition for a Healthier, Stronger You
At Compound CrossFit, we believe that achieving your fitness goals isn’t just about showing up and breaking a sweat; it’s about nurturing your body with the right fuel. Imagine a diet that not only...
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Member Appreciation Week to celebrate our ONE YEAR!
You read that right… we are celebrating our ONE YEAR of owning Compound CrossFit by celebrating our members! Member Appreciation Week will be October 2- October 6. Each day you come into the gym, there...
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Bring A Friend Week is October 16-20!
Our first Bring a Friend Week will be kicking off on Monday, October 16th through Friday, October 20th. Fill in your friend’s information on the sheet at the gym OR fill out the form online HERE! Bring...
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