4 rounds for time:

100ft overhead walking lunge 45/35

30 Box Jumps 24/20

20 Wall Ball 20/14

10 Handstand Push up

U.S. Navy Senior Chief Cryptologic Technician David Blake McLendon, 30, of Thomasville, Georgia, assigned to Naval Special Warfare Group 2 Support Activity in Norfolk, Virginia, was killed September 21, 2010, in a helicopter crash during combat operations in the Zabul province of Afghanistan. McLendon is survived by his wife Kate McLendon, his parents David and Mary-Ann McLendon, his brother Chris McLendon, and his sister Kelly Lockman.


Friday Night Lights Starts 2/26!


Every year we all come together and do the Crossfit Games Open WOD on Friday Nights. The organic energy that has been created and sheer power of our community it bas become our ‘Friday Night Lights’ over the past couple of years. The Open is the first step in a process to find the fittest people on earth. It is a 5 week competition that has workouts released on Thursday night and scores are due by Monday night. People all over the world do the same workout in this 5 day period, last year there was 275,000 people. It is the ultimate test for a seasoned veteran or someone that started Crossfit yesterday. We set up heats of 5-10 people (depending on the workout) and run through heats until all our athletes are completed. Sign up below to get registered before 16.1 is announced on 2/25! Feel free to ask any of the coaches and they will fill you in with more info!

Sign up here



SPRING Boot Camp

This Spring Boot Camp will be our first Boot Camp of 2016 and you won’t want to miss out on the opportunity to kickstart your summer with this action packed month of fitness. 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: $120 for the entire 4 weeks.. There will also be a BOGO half off which would bring the price down to $90 per person if 2 people sign up at the same time!

Times: Monday, Wednesday, and Friday from 730pm-830pm with Initial Saturday Orientation/Fitness test from 0900-1130

When:  4/2 -4/29 (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!