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

6/5/2020

METCON
EMOM x 18 MINUTES
MIN 1 – 15/12 Cal Bike
MIN 2 – 20 Alt DB Snatches (50/35)
MIN 3 – 15 Hand Release Push-ups

News

6/5/2020

At Home
WARM-UP
2:00 Cardio Choice into…
EMOM x 3 MINUTES
:30 High Knees
:30 Air Squats

FULL-BODY STRENGTH
EMOM x 5 MINUTES
12 Alt. DB Snatch + Max Double Unders
-2:00 Rest
EMOM x 5 MINUTES
12 Alt. DB Power Clean + Max Double Unders

FULL-BODY SPRINT WORKOUT
8 ROUNDS, :20 ON / :10 OFF
TABATA 1 – Alt. DB Hang Snatch
TABATA 2 – Plyo Push-ups
TABATA 3 – Sit-Ups
TABATA 4 – DB Ground to Overhead*
*Hold DB by both heads, parallel to body
-1:00 Rest b/t Tabatas-

FINISHER + MOBILITY
AMRAP x 5 MINUTES
20 Alt. Bicycle Kicks
20 Tuck-ups
20 Russian Twists then…
MOBILITY

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!