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

9/30/2020

WORKOUT
AMRAP x 5 MINUTES
20 Russian KBS (70/53)
20/15 Cal Row

-Rest 1:30-

AMRAP x 4 MINUTES
16 Russian KBS (70/53)
16/12 Cal Row

-Rest 1:00-

AMRAP x 3 MINUTES
12 Russian KBS (70/53)
12/10 Cal Row

-Rest :30-

AMRAP x 2 MINUTES
8 Russian KBS (70/53)
8/6 Cal Row
(Score is Rounds + Reps)

POST-WORKOUT STRENGTH
5×5 Bench Press*
*Weight stays moderate-heavy across all sets.

News

Everybody is doing awesome on their planks, keep it up!

You can plank at home, at the gym, at work…just keep track of your time and add it to the board.

There is still time to beat Sean!

 

Nutrition

3/16/2020

Are you struggling to find a nutrition plan that works for you?

Nutrition is the foundation to achieving your health and fitness goals.

Schedule a consult with one of our nutrition coaches to get you started down the right path!