Be sure to to put your name on the preorder sheet at The Compound for new CFF swag (new shirts and hoodies on the way) and for the new CFF WOD book! They’re gonna go FAST!

As you can see we’re slowly getting new toys at The Compound and I’m excited to keep taking everyones training to the next level!

Along with new toys, we’ve finally graduated to a bigger whiteboard as well as a benchmark WOD/records PR board (coming soon). Excited for everyone to see what kind of numbers/times/loads our team is putting up and who is gonna be fighting to knock the top members from there spots.

Got some heavier kettlebells on the way also but damn, not this heavy!

238lb KB!! Anyone want to swing this??



*O-Fit WOD for 08Nov2012*


– Power Snatch 8×1 (start rep every 45 seconds)

– Power Clean 8×1 (start rep every 30 seconds)


4ITR: (Individual Timed Rounds)

– 20 Wallballs (20/14)

– 10 BoxJumps (30″/24″)

1st Class – 6:30am

2nd Class – 5:30pm


About the author : MARKETINGadmin

One Comment

  1. JERRY MILLER November 7, 2012 at 9:42 pm - Reply

    I wish I could get there

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