Group Warm up:

200m Run then “The Matt Chan Warm up” (see link below)


3 RM Hang Power Clean


10 min AMRAP

5 Deadlift 255/165

10 Hand Release Push up

30 Double Under

Matt Chan warm up click here



Free Unconventional Saturday WOD

Don’t forget, every Saturday at 10am Compound CrossFit hosts a free workout to the public. We invite you to bring your friends and family to join us  for one hour of fun and fitness and to really see what this community is all about. Whether you have been CrossFitting for years or this is your first time, Compound CrossFit’s coaches modify the workout for all ability levels. Stay up to date on our Facebook page for updates. Occasionally, we have these workouts at the beach or other off site locations depending on the weather.

Like our Facebook page here for updates!





Next Boot Camp 9/12-10/9


The next Compound CrossFit Bootcamp kicks off Saturday, September 12th at 9am! This four week program is the perfect opportunity to jumpstart your fitness goals and get on the right track. After our half-day orientation (including a fitness test) on Saturday 7/11 we will meet the following Monday, Wednesday and Friday from 7:30pm-830pm for 4 weeks.

Throughout the four weeks, you will be physically, mentally, and emotionally pushed beyond your perceived limits. You will receive nutrition counseling with the expectation that your food journal will match what you have learned. You will train with professional and experienced CrossFit coaches and be held accountable to a team of fellow bootcampers going through this experience right there with you. Most importantly, at the end of the four weeks you will celebrate your many successes with those who chose to take and complete this journey with you. As many of our members will tell you, this experience will change your life and you won’t ever want to look back at the person you were just four weeks prior.

The price for the four week Bootcamp is $120 but if you sign up with a buddy, we offer a Buy One Get One Half Off for a total of $180 for two bootcampers. This purchase is non refundable.

What you need to know for the half-day Saturday Orientation:

  1. Make sure to eat a healthy breakfast

  2. Dress to workout and for the weather (rain or shine we are outside!)

  3. Bring water and a light snack

For more information or to register email Ryan at ryan@compoundcrossfit.com