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...




1RM Overhead Squat


8 min AMRAP

15 Overhead Squat 95/65

10 Burpee over the bar

Compound 30

3 rounds, new round every 4:00

200m run

30 Overhead Lunge 45/35


Hampton Roads Hero Games 10/22

We will be hosting the Crossfit competition for Hampton Roads Hero Games for the second year in a row!

What: Team of 2 format (MM/FF) and will consist of 3 workouts guaranteed with possible 4th final workout.

When: October 22nd from 0830-2pm

How: The link to sign up is here

Boot Camp

Next Boot Camp starts 9/9

What to Expect: You can expect to work hard with a group of individuals, have a blast getting fit, have an experienced coaching staff, nutritional counseling for the entire 4 weeks, physical and mental improvements and so much more!

Price: Groupon deal brings price to $49 instead of $135, save now by clicking here

Times: Monday, Wednesday, and Friday from 7:15-8:15pm with Initial Saturday Orientation/Fitness test from 0900-1130

When: 9/9-10/6 (First day is a Saturday which is Orientation/Fitness test day prior to our first Monday Session)

Contact: Coach Ryan, ryan@compoundcrossfit.com or call him at 757-641-3630 for more details about this program and to get signed up.