About Compound
Our program efficiently combines the most effective training methods of Weightlifting, Gymnastics, and High Intensity Cardio. Read more...
Our Team
Our coaches are passionate and knowledgable. Lead by Ryan Knutson, our staff will help you reach your goals and have a blast along the way. Read more...
WOD
1/24/2020
Teams of 2
800m run together
60 DB Overhead Walking lunge steps 50/35
30 Burpees (each person and can work @same time)
60 DB OHWL steps
800m run together
Cap: 25
News
Festivus Games Competition
How Does Festivus Games Go at Compound CrossFit?
- When: 04/18/2020
- Check-in: 8:00 am
- Where: Compound CrossFit
905 Live Oak Drive
Chesapeake, Virginia 23320 - Early Registration for FREE shirt: 03/22/2020
Athletes who register by 03/22/2020 will have an official event shirt waiting for them at the host when they check in. Registering after 03/22/2020 does not include a free shirt. Register early!
- Last Day to Register: 04/11/2020
Who is Festivus Games For?
Festivus Games is for the Novice, Intermediate, and Masters 45+ athlete. It’s not for the pure Rx or firebreather. Festivus Games was designed so it wouldn’t be necessary to scale the events. The competition is about capacity more than a high degree of skill. Everyone can row…just how fast? Everyone can deadlift…just how much?
Divisions
The April 2020 event is Individual (no teams). We have novice, intermediate and masters 45+ divisions.
To Register click host landing page below!
Nutrition
New Year Challenge Open to All
We will be hosting a New Year Challenge for our current members and non members to participate in!
Who is if for?
Everyone!
There is no previous CrossFit experience required. It is a great time to get back on track after the New Year with our community and see what our gym is all about.
When?
4 weeks (1/18-2/15)
Orientation for all participants 1/18 @ 9:00am-11:00am
What will the month cover?
Biometric testing before and after to track progression
Baseline workout before and after to track progression
Weekly workouts focused on cardio with limited weights
Weekly nutritional challenge points
Weekly exercise challenge points
Fun team environment with existing members and new members combined
Weekly team winners and prizes
Overall prize for winning team
How much is it for the entire month?
$140 for non members
$80 for members
Still have questions?
Come get a free workout with us any Saturday at 10am for more info and to meet us!
Call: 757-656-9348
Email: ryan@compoundcrossfit.com
Ready to sign up?
Sign up through our store online