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...

Our Schedule

Up to 7 classes a day and all are open to new members! Read more...

WOD

6/19/2018

Strength

1 Snatch EMOM x 10, building

-Power or squat-

Conditioning

12 min AMRAP

10 Hang Power Snatch 115/75

10 Toes to bar

30 Double under

Scale is x2 single under

News

2nd Annual Beer Mile 6/30/2018

DETAILS – Athletes will run 1 mile and drink a 12oz can or bottle of beer at the beginning of every 400m (in the transition area) – beer must be finished before starting next 400m. Athletes cannot open and start drinking beer until entering the transition area. 

***Note – we will also have a “scaled” option in which athletes can drink 4-6oz every 400m instead of the full 12oz. 

Athletes will bring their own favorite beers or ciders to drink for the race. We will have heats of 20 people starting every 20 minutes. Event briefing will start around 10:30am with heats starting at 11:00am.

HEAT SIGN UP:  
https://docs.google.com/spreadsheets/d/18B5LtR1dEoKalAHByVJVfTTfpwvky0Qy7KAEjDQ0qIU/edit?usp=sharing

COST – fee is $10 per participant of which 100% of the donations will go to Spike’s K9 Fund (cash or checks payable to Spike’s K9 Fund accepted).

Spike’s K9 Fund is a federally registered 501(c)(3) nonprofit organization dedicated to serving active and retired working canines all over the nation. The mission of the organization is to keep canines safe and efficient in their job by providing them with protective vests and equipment. Spike’s K9 Fund also provides critical medical treatment to help the canine return to work or to live out their retirement days in complete health. See their website for more info! https://www.spikesk9fund.org/

Boot Camp

Next Boot Camp Date TBA

Next Boot Camp is going to be in Fall 2018, specific date will be released this summer.