Workout Of The Day

In memory of Chris Sarrica. Our heart goes out to Compatriot Fitness. Donations appreciated. "Sarrica" 6 Rounds 8 Deadlifts 145/205# 16 Bar over Burpees 43 Dubs Cash Out is 2019m Run or Row…Read More

ALL come Saturday for a Memorial Wod for Chris Sarrice. ALL donations will go straight to the children. 9am TABATA THIS 1. TABATA KB SWINGS 16/24 KG 2. TABATA Row 3. TABATA AIR SQUATS 4. TABATA PULLUPS 5. TABATA PUSHUPS 6. TABATA SIT-UPS 7. 1 MINUTE REST BETWEEN EACH TABATA SCORE IS THE LEAST AMOUNT…Read More

Thirsty Thursday!! Saturday WOD is a Memorial Wod for Chris Sarrica of Compatriot Fitness. Please come and support. Donations accepted and will go to the children directly. 21-15-9 PP 75/110# Pullups Rest 2 minutes 21-15-9 Box Jumps 20/24 inches Pushups Post time to comments or else 50 Burpees! Yes …Read More

Weightlifting Wednesday is here! "Crossfit Total" MAX DEADLIFT MAX BENCH PRESS MAX STRICT SHOULDER PRESS ADD UP YOUR TOTAL AND POST TO BOARDS! FIT CAMP 20 MIN AMRAP 5 TIRE FIPS 7 SLEDGEHAMMER RT. 7 SLEDGEHAMMER LEFT 5 BROAD JUMPS 200M RUN…Read More

MAKE SURE WE ALL COME OUT TO WOD FOR THE MEMORY OF CHRIS SARRICA THIS SATURDAY AT 9AM. BRING A FRIEND. DONATIONS ACCEPTED FOR THE FAMILY. FREE TO EVERYONE. WARM-UP: 400M RUN 25 AIR SQUATS 25 PUSHUPS 25 RUSSIAN TWIST Strength: Front Squat 5/5 medium load WOD: PAIR UP! 2 Rounds each pair of movements.…Read More

Saturday we will have a Community Wod for Chris Sarrica, owner of Compatriot Fitness. He passed last week with a Fiancee and 3 kids. We are accpeting donations from now until Saturday. Please be generous. All proceeds will go directly to the family. His service will be held Wednesday at 4:30 at Morn…Read More

10 min Ladder 3,6,9,12,15 so on and so forth until the clock runs out. 3 DB Snatch 35/55# 3 KB SDLHP 24/32 kg 30 Dubs or 90 Singles 6 DB Snatch 6 SDLHP 30 Dubs or 90 Singles Follow the pattern, jump rope never changes. Fit Camp does same wod but modifies load.…Read More

Throwback Thursday! "Nancy" 5 RFT 400m Run 15 OH Squats 65/95# Fit Camp: "Heleb" 3 RFT 400m run 21 KB Swings 16/24 kg 12 Pullups All athletes post times to board.…Read More

WEIGHTLIFTING WEDNESDAY IS FINALLY HERE! 1. Hang Clean: Work up to a 3 Rep Heavy Hang Clean, then hit that 3 rep x3 sets 2. Power Clean: Work up to a Heavy 2 rep connected Power Clean, then hit that 2 rep x3 sets 3. Squat Clean: Work up to a one rep Heavy but not Max Squat Clean, hit that 1x5 Fit Ca…Read More

Two fer Tuesday! 6 Rounds, one working at a time 21 Thrusters 65/953 15 Pullups 200m Run Rest 1 minute 6 Rounds 250m Rowe while one athlete holds squat position 21 PP 65/95# while one athlete holds hollow rock position 15 Box Jumps 24/30 inches while one athlete hangs from the bar Fit Camp 20 min AM…Read More

Monday Madness! Need a nutritional plan? Call me! 1. Deadlift one rep MAX. 10 min cap. 2. 16 min Emom Odd: 5 Deadlifts @ 75% of Max plus 5 Bar Over Burpees Even: 30-50 Dubs depending on ability Fit Camp 800m run buy-in 4 RFT 10 Push Press DB 20/35lbs 15 SDLHP 16/24 kg 8 Mule Kicks 7 Burpee Touch the…Read More

"Thirsty Thursday" "Karen" 5 RFT 400m Run 30 WallBalls 14/20# 10ft 30 Box Jumps 20/24 inches Fit Camp "Baby Karen" 5 RFT 200m Run 15 WallBalls 9 ft 10/14# 15 Box Jumps…Read More