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...



Teams of 2

22 min AMRAP

22 Burpee Box Jump Overs 24/20

44 DB Snatch 50/35


Nutrition Coaching Program Now Offered!

We are proud to announce we now offer nutrition coaching at the gym! This is for members of the gym as well as non-members.

In a nutshell, it is a customized meal plan with the added accountability from your nutrition coach. For most of us, the hardest part is consistency and staying on track. With a coach in your corner and weekly meetings, it is a recipe for success if you have been struggling to meet your nutrition goals.

Each client starts with a free Hungry for Help intro, a 10-15 minute meeting to get to know each other and help direct you on the program we see fits your goals.

From there, we schedule your initial consultation. This will be 60 minutes with your coach, setting everything up, getting your customized meal plan, biometric tracking, and everything else you need to know moving forward.

All of the pricing and details can be found in the nutrition tab on the menu of our website. If you’d like to schedule your Hungry for Help intro, please email ryan@compoundcrossfit.com so we can help find the right program to fit your needs!

Boot Camp

NEXT BOOT CAMP 10/13/2018

Our next Boot Camp will be taking place in October this Fall!

Who: This boot camp is for any and all fitness levels, our highest attendance is from those just starting CrossFit for their first time. There is no prerequisite of fitness before starting!

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

Price: $120 for 1 OR BOGO 1/2 off for $180 for 2($90 each), available for purchase in our store on the website or on site.

Times: Monday, Wednesday, and Friday from 7pm-8pm with Initial Saturday(10/13) Orientation/Fitness test from 0900-1130

When: 10/13-11/10 (First day is a Saturday which is Orientation/Fitness test day prior to our first Monday Session)

Email Coach Ryan, ryan@compoundcrossfit.com or call him at 757-641-3630 for more details about this program!